Dangerous Exercises 
Back and Biceps

Dangerous Exercises Back - Discussed:

This is possibly the worst exercise you can do for your body (shoulders & neck in particular)

However the knowledge in the industry of this exercise being one of the worst is not common. So please feel content knowing that you are in the minority of people that will not injure themselves whilst training the Lat Pull down.

Even doing this exercise correct can be dangerous follow this link to be given the full run down of how to do this exercise correctly.

When the exercise is performed incorrectly it places a large amount of stress on the upper back muscles. (trapezius) These muscles are connected to the upper spine and when the exercise is peformed it pulls the vertebrae joints causing neck problems.

You may want to try this ONCE…Just to feel how it HURTS you… So you never try it again…

If you are going to analyse the movement do it with a VERY light weight.

Perfect posture

• This exercise is performed by sitting on the Lat Pull down.
• Ensure your back is straight
• Knees are under the ‘knee holds’ supplied (make sure the weight is correct)
• This is perfect posture

The Set

• Now stand up and take the bar (wide grip only)
• Taking the weight with you as you return to the perfect posture position (as above)
• Standing tall with the back bring the weight down behind the neck
  
  

STOP!

This is where the exercise is at its danger point…

The shoulders are rotated in such a position that if you were hit hard enough you could dislocate your shoulder joint… Can u feel your shoulders crunching as you hold the weight in this position? This is not good right now or for the long-term preservation of this joint.

 
On top of that...

The neck is also straining forward in an unnatural position. If you load enough weight on the machine you could very easily strain your neck. Not to mention the long term affects this could have if you get the muscles stronger in a position that is unnatural.

Solution:

Stick to doing this exercise in front of the body… Preferable with a reverse grip. Use the Wider grip (as shown in picture) when you have a little more experience.

Be taken through step by step how to do a correct Lat Pull down here.

If you are training at a Health Club you will see the incorrect action quite often.

Another harmful exercise you can put your shoulders through! The entire exercise demands you shoulders be in the unnatural internal rotation position AND putting strain through the area the entire movement! 

• Hold a barbell or a couple dumbells in front of your body, hold them close and let your arms dangle staright down (don't drop the weights!) 
• Use an Overhand Grip
• Begin by pulling the weight up to your chest, keeping it close to your body, leading with your elbows
• Raise it all the way to your chin and lower down in the same fashion only slowly.

Solution:

Stick with more functional movements such as the Chest Press and the Dummbells Press. They still the work the same muscles just without the tendonitis worry...

Similar to the Tricep extension with rope, when the exercise is done normally the effects are some what positive and recommended. It’s when we start to add just that little bit more to try and get that little bit extra that we can fall into a trap.

One of the exercises that falls under this category is the Bicep extension with rope. This is done in the normal way a Bicep extension is done… Except…

As you pull the weight to the top the hands can sometimes flick outwards.

This is bad for the wrists body for two reasons:

1. The wrists are placed under a lot of stress as you turn them outwards. Decreasing the efficiency of them for life long use (if done repeatedly over a period of time)
2. As you twist the wrists outward, the tendon that runs on the top of your elbow is placed under unnecessary strain. This is tendon associated with Golfers Elbow. An injury that will potentially keep you out for a very long time.

Most of the time if you have trained to your potential and your Biceps would have already recieved a sufficient work out during such back exercises as the Cable Row, The Lat Pulldown, Assisted chin ups and the like. 
The bicep is a smaller muscle being used in a prime compound movement and fatiguing more rapidly than the larger back muscles.

Research shows that the Bicep curl showed no added benefit in terms of added strength or muscle size when added to a compound program. 

A great exercise, if done correctly. When not done correctly this exercise enters into one of the Top 3 dangerous exercises to perform.

However the part of the body in danger is not the biceps. These muscles will receive a great workout no matter what! What you need to be afraid of is using the lower back to push out that little bit more…

This can easily lead to disc (vertebrae) being crushed under the heavy load you can place it under. Generally the exercise is done correctly for the first 5-8 reps. But when the set starts to get tough, people source outside help (Your lower back!) to help carry them through.

This is where the danger point takes place…

The Posture:

Firstly without the weight bar

• Stand with feet shoulder width apart 
• Knees slightly bent
• Back straight and the curve in the spine present. Shoulders back to ensure posture
• Elbows are tucked in at the sides, not quite touching your body
• Using the correct bending procedure (bend with the knees not your back) pick up the weight bar.

The Set:

•  Leaving off where the posture finished take a deep breath in through the nose
• Raise the weight towards the chin and lower so the elbows don’t quite extend
• Continue this until the weight starts to get heavy.
• There will come a time during your set that you will need to squeeze and hold the abs. This will keep your posture tight
• If you decide not to do this your knees will drop and you will incorporate your lower back into the exercise.

Have a feel of doing both. Incorporate the Lower Back and squeeze and control the urge by focusing on your abs. By doing this you will have three wins!

1. Your Abs get a great workout
2. Your Lower back gets stronger
3. You don’t run the risk of injury later in life (or now!)

The Standing Bicep Curl is an Advanced Movement and one highly recommended when you know what you’re doing!

For beginners at Health Clubs I recommend stick to the Bicep Curl machine until you feel totally comfortable with taking your program into the Advanced level.