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Harmful exercises not included in professional bodybuilding programs

Updated on May 1, 2011

The exercises considered inferior and often not included in any professional bodybuilding program are:

  1. Pullovers.

  1. Behind the neck wide grip pull downs.

  1. Upright rows.

a) Pullovers: In olden days, bodybuilders believed that this would expand their ribcage, everyone including Arnold did endless sets of this. Today, we know shape of adult bones cannot be changed. The frame of ribcage is genetically determined. Pullovers work your latissimus dorsi more than pectorals. Chances of injuring shoulder joint are more because it goes beyond range of motion.

b) Behind the neck wide grip pull downs: EMG machines show your lats are worked more in pull down to the front. Behind the neck pull down is potentially dangerous, and in real life, it is considered as unnatural movement. Risks are more vis a vis benefits. Same (rather more) can be achieved by front pull down.

c) Upright rows: These exercises are also potentially dangerous, better be avoided. Shrugs are better for trapezius.

So you may know now that the science and technology has changed and exercises, which were considered best in olden days like of the Arnold's time, are considered inferior. Thanks to the science and technology, which has helped us in various fields of life.

If you have more questions, please let me know.

Arnold Schwarzeneggar's Workout in the gym


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    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thanks a lot Bodybuilding Programs. You have actually added it now.

    • profile image

      Bodybuilding Progroams 

      8 years ago

      Great Hub! If I may make a suggestion, I would say you need to add good mornings to this list. I personally like the exercise, but i know it is very intense on the lower back. Form is CRUCIAL to prevent injury, and for someone who is new to weight lifting i would say it is a very dangerous exercise.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thanks a lot hbkshan for your visit and comment.

    • profile image


      8 years ago

      Very useful!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thank you so much LogicalSpark.

    • LogicalSpark profile image


      8 years ago from India

      good stuff, Soni

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thanks for being my fan, as I am fond of making friends all over the world and I know that more people will become my friends if I will write hubs on useful things in life.

    • pankaj3625 profile image

      Pankaj Pathak 

      10 years ago from Delhi

      Thanks for the list of exercises which are considered harmful in professional bodybuilding. I am your fan.


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