Stop Doing These! 11 Worst Exercises for Muscle Growth

Key Takeaways

• Your Exercise Choices Matter: Avoid rack pulls above the knee, quarter squats, and kipping pull-ups as they limit muscle engagement and hinder growth. Opt for full squats and strict pull-ups for better results.
• You Should Prioritize Range of Motion: Exercises like standing calf raises without a deficit and plate-loaded chest presses fail to engage muscles effectively. Focus on movements that allow a full range of motion to maximize muscle activation.
• Your Efficiency Drives Progress: High-rep ab workouts and single-arm pressing with static holds waste energy. Stick to weighted ab exercises and bilateral pressing movements to train smarter, not harder.
• You Need Resistance to Grow: Light band work might provide a pump but won’t build serious muscle. Use free weights to challenge your muscles and achieve strength gains.
• Your Independence is Key: Relying too much on assisted exercises can limit your strength development. Aim for independent lifts to maximize progress and build real power.

Want to maximize muscle growth while avoiding common workout mistakes?

The worst exercises for muscle growth can actually set you back, hindering your progress instead of helping it.

In this expert review, we analyze, critique, and expand on Dr. Pak's insights into the exercises that slow down your muscle-building goals. Our team, including an exercise scientist with 20+ years of gym experience, has carefully reviewed his claims to guide you toward more effective workouts.

What makes our guide different? We don’t just list exercises to avoid—we also provide proven alternatives and little-known tips that will help you get the most out of your training. With expert-backed strategies, you can avoid the pitfalls that could waste your time and effort.

Continue reading to discover how to reshape your workout routine for better muscle growth. Fact-checked and reviewed by experts, this guide helps you focus on what truly works.

Related:

• Huge Mistake': Changing Exercises Too Often for Muscle Growth
• How to Use Drop Sets to Build Muscle & When to Avoid Them
• Overweight and Unfit Workout Guide: Tips, Exercises & Simple Plans for Beginners

In a Nutshell: Exercises to Avoid

The Worst Exercises for Muscle Growth

Choosing the right exercises is crucial to any fitness journey, especially when your goal is muscle growth. Not every movement is equally beneficial, and some can waste time or even harm your progress. That’s why it’s essential to focus on exercises that stimulate the muscles effectively. Here, we’ll cover some of the worst exercises for muscle growth and why you should avoid them in your workout routine.

Rack Pulls Above the Knee: An Ineffective Back Builder

Rack pulls above the knee are often used as a shortcut to build thickness in the back. However, rack pulls above the knee are among the worst exercises for muscle growth when it comes to back development. The limited range of motion in this movement doesn’t allow full engagement of the back muscles, and the exercise can become unnecessarily fatiguing without yielding the desired results. Instead of doing rack pulls above the knee, consider alternative exercises like dumbbell shrugs, which offer better stretch and engagement and are more efficient for overall back thickness.

The Plate-Loaded Chest Press: Limited Chest Activation

The plate loaded chest press ranks as one of the worst exercises for muscle growth for the chest. The limited range of motion in this exercise doesn’t allow proper activation of chest muscles, especially if a smaller plate is used, which fails to provide enough resistance for most lifters. Instead of the plate loaded chest press, consider push-ups or dips, which will engage more chest fibers and promote greater muscle growth. These alternatives offer superior muscle activation, making the plate loaded chest press inefficient by comparison.

Quarter Squats: A Misguided Choice

Quarter squats are a common exercise seen in many gyms, but they are often among the worst exercises for muscle growth when it comes to building leg muscles. Quarter squats limit muscle engagement by restricting the range of motion, leaving muscles underdeveloped. To build bigger and stronger legs, full squats are far more effective, as they allow a deeper range of motion and promote better muscle activation. If you’re concerned about heavy weights, start with lighter loads and gradually increase strength, avoiding quarter squats entirely to ensure maximum gains.

Heavy Upright Rows: A Fatigue-Heavy Mistake

Heavy upright rows are often performed to build the back but can lead to poor form and fatigue, making them one of the worst exercises for muscle growth in this area. When done with too much weight, they can compromise muscle engagement, making the exercise ineffective. Instead, focus on strict rowing exercises that allow for a full range of motion, which will benefit your back far more than heavy upright rows. This change will not only prevent fatigue but also yield better results for overall muscle growth.

Single Arm Pressing: An Inefficient Strategy

Single arm pressing while holding the other arm static is counterproductive and a time-waster. This variation doesn’t provide enough benefits to justify the extra effort, making it one of the worst exercises for muscle growth. Instead, perform single-arm presses independently or switch to bilateral pressing movements. This adjustment will allow you to get the most out of each rep without wasting energy on isometric holds. Prioritizing efficiency will yield better results, and you’ll see greater strength and muscle growth by avoiding inefficient single arm pressing techniques.

The Bosu Ball Myth: Instability Limits Muscle Activation

Bosu balls have become popular for their balance and core training uses, but for muscle growth, they fall short. Using a Bosu ball shifts your focus from building strength to maintaining balance, which reduces muscle engagement. Instead of using a Bosu ball, choose stable surfaces where you can maintain proper form and target muscles effectively. By avoiding the Bosu ball, you’ll experience better muscle growth without the balancing act.

High-Rep Ab Workouts: Quantity Over Quality

High-rep ab routines are often among the worst exercises for muscle growth for the abdominal muscles. Many people crank out hundreds of crunches and twists, but this approach lacks effectiveness. Instead of focusing on high reps, aim for lower reps with added resistance, treating abs like any other muscle group. Aim for 5 to 15 reps with weight to properly challenge your abs. By focusing on quality over quantity, you’ll see better results in both strength and muscle development.

Kipping Pull-Ups: Ineffective for Muscle Development

Kipping pull ups, popularized in CrossFit, use momentum rather than muscle strength, making them one of the worst exercises for muscle growth. When you rely on momentum to reach the bar, you’re not fully engaging your back or arm muscles, which limits the muscle-building benefits. Instead, focus on strict pull-ups, which will effectively build muscle and strength in the upper body. While kipping pull ups may be useful in competitive CrossFit settings, they lack the targeted engagement necessary for genuine muscle growth.

Standing Calf Raises Without a Deficit: Reduced Range and Effectiveness

Performing standing calf raises without a deficit can limit muscle engagement in the calves, making this a less effective exercise for muscle growth. By incorporating a deficit, you’ll extend the range of motion and get a deeper stretch, which is essential for muscle growth in the calves. Using a step or platform can make a significant difference, turning calf raises from one of the worst exercises for muscle growth into a valuable addition to your leg workout.

The Downside of Band Work

Bands have gained popularity in workout routines, but light band exercises don’t provide the resistance required for muscle growth. While bands may give you a temporary “pump,” they lack the capacity to build serious muscle. Bands are best reserved for rehabilitation rather than for building muscle. If your goal is muscle growth, prioritize free weights, which offer the resistance necessary for strength gains and better engagement than bands.

Assisted Exercises: Limited Independence

Assisted exercises may seem helpful initially, but relying on assistance from machines or spotters can prevent you from building independent strength. These exercises can lead to a dependency that doesn’t allow for full development. Avoid exercises where you regularly need help from another person or machine, such as assisted bench presses, squats, and shoulder presses. While assistance may be necessary on the last rep, consistently relying on it can hinder your progress. Focusing on lifting weights independently will help you develop strength and avoid some of the worst exercises for muscle growth.

Prehab Exercises: Not Essential for Everyone

Prehab exercises, such as rotator cuff rotations, are commonly suggested to prevent injuries, but they’re not essential for everyone. Unless you’re an athlete or have a specific injury, prehab exercises won’t offer significant benefits for muscle growth. For most people, time is better spent on compound exercises that target multiple muscle groups, which will yield better results in both strength and size. Focusing on essential movements allows you to avoid time-wasting exercises and concentrate on building effective muscle growth.

More Common Mistakes

When it comes to building muscle, common mistakes can ruin your progress.

Many people unknowingly include the worst exercises for muscle growth in their routines, believing they’re effective. Other mistakes include:

• Using improper form
• Excessive reliance on machines
• Focusing on isolation exercises without balancing compound movements

Poor technique not only limits muscle engagement but also increases the risk of injury. Avoiding these pitfalls is crucial for maximizing your results and staying consistent in your fitness journey.

Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Prioritize Full-Range Movements: Replace quarter squats with full squats to maximize leg development. Start with lighter weights if needed, ensuring your thighs reach at least parallel to the ground. Perform 3–4 sets of 8–12 reps for optimal growth.
• Upgrade Your Chest Training: Swap plate-loaded chest presses for dips or push-ups. Add a weighted vest or plates to increase resistance, aiming for 3 sets of 10–15 reps to engage more chest fibers effectively.
• Focus on Controlled Pulling Movements: Replace kipping pull-ups with strict pull-ups. Use a resistance band for assistance if necessary, gradually progressing to unassisted pull-ups. Aim for 3–5 sets of 6–10 reps.
• Target Your Abs with Resistance: Stop doing hundreds of crunches. Instead, perform weighted cable crunches, starting with a manageable weight and aiming for 3 sets of 10–15 reps for better muscle engagement.
• Maximize Your Calf Workouts: Avoid standing calf raises without a deficit. Use a platform to increase the range of motion, performing 3 sets of 12–15 reps with a challenging weight to stretch and engage the calves fully.

Examples

• Switch your ab routine from 50+ crunches to 3 sets of 12 weighted hanging leg raises.
• Replace Bosu ball push-ups with standard push-ups on a stable surface, gradually adding weight for extra resistance.

Fact-Check of Key Points

• Rack Pulls Above the Knee: While the article claims rack pulls above the knee are ineffective for back development, some trainers argue they can be beneficial for building grip strength and improving lockout in deadlifts. The movement’s value depends on individual goals rather than being universally “ineffective.”
• Plate-Loaded Chest Press: The critique of limited chest activation may overlook that this exercise can still be useful for beginners learning pressing mechanics or those rehabilitating injuries. It’s not the most efficient option but may serve specific purposes.
• Quarter Squats: Labeling quarter squats as one of the worst exercises for leg growth disregards their application in sports-specific training, where partial squats may mimic movement patterns required in athletic performance.
• Bosu Ball Exercises: The claim that instability limits muscle activation is partially true; however, Bosu ball exercises can enhance balance and core strength, which are valuable for functional fitness. They’re not ideal for muscle growth but aren’t inherently "useless."
• High-Rep Ab Workouts: While high-rep routines are less effective for hypertrophy, they can be beneficial for building muscular endurance and improving overall core stability, particularly for endurance athletes. The context of training goals matters.

More Little-Known Tips for Smarter Muscle Growth

• Focus on Negative Reps: Incorporate slow, controlled eccentric movements (the lowering phase of an exercise) to maximize muscle tension. For example, take 3–5 seconds to lower the bar during a bench press or squat to boost muscle growth.
• Keep Rest Times Consistent: Resting too long or too little between sets can hinder progress. For hypertrophy, aim for 60–90 seconds of rest between sets to maintain intensity without sacrificing performance.
• Track Your Range of Motion: Use video recordings or mirrors to ensure you’re completing exercises with a full range of motion. This attention to detail can prevent form breakdown and ensure optimal muscle activation.
• Don’t Skip Warm-Ups: A proper warm-up, such as 5–10 minutes of dynamic stretching or light cardio, prepares your muscles and joints for heavy lifting. It’s a little-known way to reduce injury risk and improve performance.
• Rotate Variations Regularly: Avoid plateaus by switching up your exercises every 6–8 weeks. For example, alternate between barbell bench presses, incline presses, and dumbbell presses to challenge your chest muscles from different angles.

By implementing these lesser-known strategies, you can fine-tune your training routine and achieve better, faster results.

Science of Avoiding Ineffective Exercises for Muscle Hypertrophy

Selecting the right exercises is crucial for achieving muscle hypertrophy. Poorly chosen movements, such as those with limited range of motion, over-reliance on assistance, or insufficient muscle engagement, can waste time and stall progress. Research emphasizes the importance of evidence-based exercise selection, focusing on compound movements, optimal resistance, and full muscle activation for effective hypertrophy.

Key Findings from Reviews and Meta-Analyses

1. Full Range of Motion Enhances Hypertrophy
   Full-range exercises like deep squats or pull-ups activate more muscle fibers, leading to superior hypertrophy compared to partial range movements. Studies consistently show greater muscle thickness and strength gains from exercises using a full range of motion (Pinto et al., 2022).
2. Time Under Tension Is Key
   Exercises emphasizing slow and controlled reps (e.g., eccentric phases) significantly increase time under tension, enhancing muscle protein synthesis and growth. This approach outperforms high-speed or momentum-based movements like kipping pull-ups (Burd et al., 2012).
3. Loaded Stretching Increases Hypertrophy
   Movements that place muscles under tension in a stretched position, like Romanian deadlifts, enhance muscle growth compared to traditional static holds. Studies suggest that incorporating stretching into resistance training protocols can improve hypertrophic outcomes (Nunes et al., 2020).
4. Stability and Efficiency Matter
   Stable surfaces allow for proper muscle engagement, whereas instability-focused tools like Bosu balls often reduce hypertrophic stimulus. Exercises on stable platforms consistently outperform unstable variations for strength and muscle size gains (Nuzzo et al., 2008).

Practical Applications of Science

1. Prioritize Compound Lifts
   Focus on squats, deadlifts, pull-ups, and bench presses to engage multiple muscle groups and maximize hypertrophy.
2. Avoid Momentum-Based Exercises
   Replace kipping pull-ups and similar momentum-driven movements with slow, controlled alternatives to ensure proper muscle engagement.
3. Use Full Range of Motion
   Employ exercises like deep squats or Romanian deadlifts to stretch and activate muscles fully, promoting balanced and effective growth.

Scientific Conclusion

For effective muscle hypertrophy, avoid exercises that limit range of motion, rely on momentum, or focus on instability at the expense of muscle engagement. Prioritize compound movements, emphasize time under tension, and use full ranges of motion to maximize gains. Evidence-based exercise selection is essential for building strength and achieving optimal growth.

My Opinion on Ineffective Exercises

I believe exercises like quarter squats and kipping pull-ups are overused and misunderstood. While some trainers defend them as useful for specific goals like athletic performance or endurance, I think they’re more often an excuse for poor training habits. Why settle for shortcuts when full-range movements or strict pull-ups deliver better results for muscle growth?

That said, I can see the appeal of quarter squats in sports-specific settings, like basketball players mimicking jumping mechanics. But for most gym-goers looking to build size and strength, quarter squats waste time and miss out on deeper muscle activation. Full squats offer a superior alternative that develops both strength and mobility, which is why I advocate for them as a staple exercise.

When it comes to tools like the Bosu ball, I think they’re more hype than substance for muscle building. Yes, they can improve balance and core engagement, but if your primary goal is strength or hypertrophy, these tools distract from the heavier lifts that truly matter. Stick to stable surfaces and progressive overload for real results.

Ultimately, I stand by the principle of efficiency in training. Exercises that compromise engagement or range of motion should be avoided unless you have a very specific, valid reason to include them.

The Final Rep on Smarter Training

The journey to building muscle isn’t just about effort—it’s about choosing the right exercises to maximize your results. As discussed, avoiding inefficient movements like quarter squats, kipping pull-ups, and plate-loaded chest presses can save time and energy, allowing you to focus on exercises that truly engage your muscles. Full-range, compound movements are the foundation of effective training.

In addition, applying practical strategies like incorporating weighted ab exercises, maintaining consistent rest periods, and tracking your progress ensures every workout counts. By optimizing your routine and focusing on efficiency, you’ll not only avoid setbacks but also accelerate your muscle growth journey.

For those who want to simplify this process, the Dr. Muscle app is a game-changer. It automatically customizes workouts, eliminates ineffective exercises, and tracks your progress for you. With Dr. Muscle, you can optimize your training without the guesswork.

FAQ

What are some of the worst exercises for muscle growth?

Some of the worst exercises for muscle growth include movements that either lack efficiency or increase injury risk. These include exercises like the Smith machine squats, which can lead to unnatural movement patterns, and exercises like leg extensions, which put too much stress on the knee joint​

Why are crunches considered ineffective for building core strength?

Crunches are considered ineffective because most people perform them improperly, focusing on quantity rather than quality. They often don’t provide sufficient tension to stimulate muscle growth, and alternative exercises like leg lifts or medicine ball wood chops are recommended for better core development​

Is the plank a good exercise for abs?

While the plank is excellent for building full-body tension and core stabilization, it lacks progression after a certain point, making it less effective for muscle growth. Exercises like the ab wheel rollout or cable crunches provide more effective resistance and muscle engagement​

Why is the landmine press not great for chest and shoulder growth?

The landmine press falls short because it creates an inconsistent resistance curve, making it less effective for targeting the chest and shoulders throughout the movement. A better alternative is using a neutral-grip dumbbell overhead press for shoulders and an incline hex press for the chest​

Are rack pulls a good exercise for traps?

Rack pulls are often considered impractical due to their need for a lot of plates and the risk of damaging equipment. For better trap development, exercises like trap bar shrugs or power shrugs with dumbbells are more efficient and safer