26/10/2026
Not every popular gym exercise is right for every body!
Some exercises can place unnecessary stress on your shoulders, knees, or lower back, especially when performed with poor technique, excessive weight, or limited mobility. Dr. Chandan Arora explains four exercises that deserve extra attention and how to approach them more safely.
🏋️ 1. Behind-the-Neck Pulldowns
This movement requires considerable shoulder mobility and may cause discomfort in some people. Front lat pulldowns are often a more comfortable alternative.
💪 2. Sit-Ups
Repeated sit-ups can aggravate back discomfort in some individuals. Consider alternatives such as dead bugs or modified planks based on your fitness level.
🦵 3. Deep Squats
Deep squats aren't inherently harmful, but forcing excessive depth beyond your comfortable mobility or using poor technique may cause problems. Work within a controlled, pain-free range.
⚠️ 4. Upright Rows
This exercise may irritate the shoulders in some people, particularly when performed with a narrow grip or excessive range of motion. Lateral raises may be a suitable alternative.
✔️ Prioritise proper technique over lifting heavier weights.
✔️ Adapt exercises to your mobility, strength, and injury history.
✔️ Increase training loads gradually.
✔️ Stop if you experience sharp or persistent pain and seek professional guidance when needed.
Watch the full video to learn why these exercises may not suit everyone and how to make smarter choices for your workout routine.
Dr. Chandan Arora
Orthopaedic Specialist
Shalby International Hospital
gym mistakes, exercise safety, behind the neck pulldown, sit-ups, deep squats, upright rows, shoulder health, knee health, back pain prevention, strength training, Dr Chandan Arora
