Workout not working? Who has time to waste on ineffective, risky exercises? Not you. So dump these five moves that may not deliver the results you want and may even cause injury.

Problems Solutions

Lat pull-down behind the head A safer lat pull-down only people with very mobile shoulder joints On the pull-down machine, lean back a few degrees, can keep their spines straight enough to do this use a wider-than-shoulder grip, and bring the bar

1exercise properly. So the move -done down in front of your body to the incorrectly - can lead to shoulder breastbone, pulling shoulder blades down and impingement or worse, a tear in the rotator cuff, and if together. Contract your abdominals to stabilise the the bar hits the back of the neck, it could injure body, and avoid using momentum to swing the bar up cervical vertebrae. and down. The lat pull-down works the muscles of the upper back.

Military press behind the head A safer military press This shoulder move, in which you lift weights A safer shoulder alternative: when doing the military or a barbell up and down behind the head, can press, keep the bar or dumbbells in front of your 2cause the same problems as the lat pull-down head. Stand with the weight no lower than the behind the head. collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against back support, and keep the natural curve in your spine, with upper back and gluteals pressed to the chair.

Upright row Safer alternative to the upright row Pulling weights, a barbell, or a weighted Instead of doing an upright row, work your shoulders cabled bar up under your chin is a big no-no with a front or lateral shoulder raise, lifting weights 3because it can compress the nerves in the out to the front or side of the body. shoulder area, impinging the shoulder.

Lying leg press with knees bent too Leg press: Safer moves deeply If you want to do a lying leg press, keep your bottom Lying on your back with your feet on a from rotating off the back of the machine and don't 4weighted plate, you push the plate up and bring bend past 90 degrees at the knee. it down, with the aim of working the quadriceps,

Using bad form on cardio machines Better technique on cardio machines hunching over or using a death-grip on the Don't set the incline or resistance so high that it causes handrail can throw off your alignment, jarring you to hang on to the machine too tightly. Use a natural 5your spine, shoulders, and elbows. gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. Save reading a book for after your workout so you can focus on good form. Always consult your doctor before carrying out exercises!