I’m going to talk about something that could get some people fired up — overrated exercises for muscle growth.
The “gym bros” may come after me, but if you’re finding yourself spinning your wheels in the gym, you probably have one or more of these overrated exercises in your program.
The fact is, when it comes to building muscle, not all exercises are created equal. Some moves look impressive or get hyped online, but they don’t deliver much in terms of actual muscle growth.
In this article, we are going to dive deeper and break down five of the most overrated exercises out there for muscle growth. If your goal is to build size, you might be wasting your time with these.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
1. Smith Machine Squats
Looks like a squat… but it’s not
The Smith machine squat is one of the most overrated exercises in the gym. People love it because it feels safe and controlled. But that’s the problem — it’s too controlled.
The fixed bar path doesn’t allow your body to move naturally. It forces your joints into unnatural angles, especially the knees and hips. You also don’t engage stabilizer muscles the same way you do with free weights.
Quick story and another reason I don’t recommend Smith machine squats. When I was a strength coach at a high school, I was in the gym and decided to go heavy on squats, but it was before the school day was over, so I had the gym to myself.
I loaded up the weight on the Smith machine and did a rep, and on the second rep, it felt like someone hit me in the lower back with a sledgehammer. Down I went with the weight still on my shoulders as I was now in a seated position.
Essentially, the movement put too much pressure on my back, and bad things happened. To this day, I now have issues with my lower back throughout the year. Save yourself the pain and potential injury by skipping this overrated exercise.
If you’re serious about building leg mass, stick with barbell back squats or even hack squats. Leave the Smith machine alone.
2. Concentration Curls
Slow curls don’t mean big gains
You’ve seen the guy in the gym. Sitting on a bench. Curling with a dumbbell. Making intense faces like he’s unlocking the secrets of the universe.
Concentration curls look hardcore, but they’re one of the most overrated exercises for actual muscle growth. They isolate the bicep, sure, but they don’t allow you to overload the muscle with serious weight.
If you want bigger arms, prioritize barbell curls, dumbbell curls, and cable curls. Save the concentration curls for the end of your workout as a finisher — if at all.
3. Behind-the-Neck Lat Pulldowns
Risk outweighs reward
Behind-the-neck pulldowns are a classic example of an exercise that gets way more credit than it deserves.
They’re uncomfortable. They put a ton of stress on your shoulders. And the range of motion is awkward at best.
Most people don’t have the shoulder mobility to do them safely. Yet they think it’s some advanced move that builds a wide back.
It’s not.
Stick with front lat pulldowns, pull-ups, or even dumbbell pullovers. Those will build your lats without wrecking your shoulders.
Additionally, you’ll be able to load up the weight more by bringing the bar to your chest than you ever will trying to pull the bar behind your neck — trust me.
4. Upright Rows
Not shoulder-friendly
This is another exercise that has stuck around way too long. Upright rows are often seen in shoulder day routines, but they’re one of the most overrated exercises for building mass.
The movement forces internal rotation of the shoulder. That’s a fancy way of saying it puts your shoulder joint in a bad spot. Over time, this can lead to impingement and pain (no bueno).
And here’s the kicker — it’s not even that effective for building size. There are way better options out there for shoulders, like lateral raises, dumbbell presses, and face pulls.
5. Cable Crossovers
All show, no growth
Cable crossovers make your chest look great in the mirror. They give you a good pump. But when it comes to real hypertrophy? They fall short.
They’re more of a shaping exercise than a mass-builder. You can’t load them with enough weight to truly challenge your chest.
Beginners especially fall into this trap. They’ll spend 20 minutes doing crossovers and skip out on heavy pressing movements that actually build size.
Want a bigger chest? Focus on barbell bench, dumbbell presses, incline movements, and weighted dips. You can use cable crossovers for pump work at the end, not as a main lift.
Skip These Overrated Exercises — You’ll Thank Me Later
There’s nothing wrong with doing an exercise you enjoy. But if you’re chasing muscle growth, you need to be honest with yourself about what’s working — and what’s not.
These overrated exercises might feel good, look cool, or seem safe. But they won’t give you the size and strength you’re chasing.
Focus on heavy compound lifts. Use isolation movements wisely. And don’t be afraid to cut the fluff.
Your time in the gym should move the needle. Don’t waste it on exercises that don’t.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored over a dozen published books.
