Avoid these 4 lifts

Avoid these 4 lifts👇🏼😅

❌Mistake 1: Dumbbell External Rotations
A common mistake with rotator cuff training is doing external shoulder rotations with dumbbells while standing upright. There is minimal resistance on the rotator cuffs with this exercise. Instead, use cable machine.

❌Mistake 2: Plate Chest Press
This may look cool, but there is virtually no resistance on your chest muscles during this exercise. Since gravity goes straight down, you will mostly train the front deltoids as you push the plate away. Keep it to performing Bench Press and Chest Flyes variations instead.

❌Mistake 3: Side Bends
It makes no sense to do Side Bends while holding a weight on each side. The weights counteract each other. There is minimal tension on the obliques as you bend sideways. A better alternative here would be performing something like a Side Plank Crunch or Hanging Oblique Raise.

❌Mistake 4: Holding Treadmill Handles
When you hold the rails while walking on a treadmill, your calorie-burn decreases by 35%. This was found in a 2014 study [1]. So to burn the most calories during your treadmill session, keep your hands free!

📚 Scientific Reference:
1. Hofmann, Cory, et al. “The reduction of metabolic cost while using handrail support during inclined treadmill walking is dependent on the handrail-use instruction.” International Journal of Exercise Science 7.4 (2014): 10.