5 Common Exercise Mistakes You're Probably Making (And How to Fix Them)
According to fitness experts, a staggering 99% of people make at least one common mistake during their workout routines. These errors not only limit your progress but can potentially lead to injury. Let's examine five frequently misperformed exercises and how to correct them.
1. Overhead Triceps Extension
The overhead triceps extension is an excellent isolation exercise, but improper form can reduce its effectiveness and strain your elbows. Common mistakes include using momentum instead of controlled movement, letting the elbows flare out, or using weights that are too heavy. For proper form, keep your elbows close to your head, maintain a slight bend in your knees, and focus on the stretch at the bottom and contraction at the top of the movement.
2. Single Arm Row
When performing single arm rows, many exercisers twist their torso, fail to maintain a neutral spine, or pull with their biceps instead of engaging the lats. To correct these issues, position yourself with one knee and hand on a bench, keep your back flat and parallel to the ground, and pull the weight straight up toward your hip while keeping your elbow close to your body.
3. Dumbbell Kickback
Dumbbell kickbacks target the triceps effectively when done correctly. However, many people fail to keep their upper arms parallel to the floor or don't fully extend their arms at the top of the movement. For maximum benefit, hinge at the hips with a flat back, keep your upper arm fixed and parallel to the floor, and focus on squeezing your triceps as you fully extend your arm.
4. Bench Triceps Dips
Bench dips can place significant stress on the shoulders when performed incorrectly. Common errors include positioning hands too far from the body, allowing shoulders to rise toward the ears, or not lowering far enough. To perform this exercise properly, keep your hands shoulder-width apart on the bench edge, maintain your shoulders down and back, and lower yourself until your elbows reach about 90 degrees.
5. Romanian Deadlift
The Romanian deadlift (RDL) is one of the most frequently misperformed exercises. Mistakes include rounding the lower back, bending the knees too much, or not pushing the hips back far enough. For proper form, maintain a slight bend in the knees throughout the movement, hinge at the hips while keeping your back flat, and lower the weight only as far as your hamstring flexibility allows while maintaining a neutral spine.
Conclusion
Correcting these common exercise mistakes can significantly improve your training results and reduce injury risk. Pay close attention to your form, start with lighter weights to master the technique, and consider working with a qualified fitness professional if you're unsure about proper execution. Save these tips and revisit them regularly to ensure you're getting the most from your workouts while staying safe.
