9 Least Effective Exercises Slideshow

Don't do this move behind your head.

Try the lat pull-down in front of your body.

Don't do this risky move.

Try this safer military press.

Don't pull weights up under your chin.

Try the lateral shoulder raise instead of the upright row.

Don't bend your knees past a 90 degree angle.

The proper position for a lying leg press.

Don't do squats on a Smith Machine.

Try squats without weights.

Watch out for gripping too hard or leaning on cardio machines.

Proper form protects against injury and maximizes your workout.

You can't isolate fat loss to one part of the body.

Boost your muscle mass to increase your metabolism.

Using a weight belt may let your core muscles slack off.

Wearing improper footwear for your activity can lead to injury.

Wear a shoe that is specific to your activity.

Workout Not Working?

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

#1: Lat Pull-down Behind the Head

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

A Safer Lat Pull-down

On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.

#2: Military Press Behind the Head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.

#3: Upright Row

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

Safer Alternative to the Upright Row

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.

#4: Lying Leg Press with Knees Bent Too Deeply

The problem: Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend your legs too far, which can hurt your back and knees.

Leg Press: Safer Moves

If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.

#5: Squats on the Smith Machine

The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

Squats: A Safer Alternative

It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you where going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.

#6: Using Bad Form on Cardio Machines

The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.

Better Technique on Cardio Machines

Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.

#7: Exercises Done with Goal of Spot Reduction

People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

Effective Ways to Reshape Your Body

Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.

#8: Always Lifting with a Weight Belt

The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or you are lifting a lot of weight -- the weight belt may let your core muscles slack off -- and you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.

#9: Any Exercise Done Wearing the Wrong Shoes

Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.

Shoe Solution

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.