There's a simple rule of thumb for deciding whether to include an exercise in your workout: If it makes you look like a jackass, don't do it. Walk into any gym today (aside from the one I train people at, of course) and you're likely to see guys trying to isolate their "medial deltoids" with machines that look like something out of a medieval torture chamber, or struggling to balance on a ball like some kind of circus bear. Most of these people aren't getting bigger or stronger, and a lot of them are getting hurt. There's nothing wrong with varying your workout and performing a move that hits the muscles a little differently, but exercises that force you to work with extremely light weights, use over-complicated equipment that puts you at risk for injury, or make you feel like an idiot just aren't worth doing. That's why we've compiled this list of 10 exercises that absolutely suck, accompanied by better alternatives that promote a safer, more effective workout.
THE BOTTOM 10
Like the pec-deck fly, this lift doesn't allow the quads (some of the strongest muscles in your body) to move much weight. Worse, the more weight you use, the greater the shearing forces you place on your knees, risking injury.
DO THIS INSTEAD: The single-leg squat with back foot raised. Bend one knee, raising your lower leg behind you so that you're standing on the opposite leg. Rest the top of your raised foot on a bench or other elevated surface so that it's level with your butt. Now squat down and up with your supporting leg. Because you're supporting your weight on only one leg, this move trashes the quads and glutes, and challenges your balance. Your hips move freely, too, which is safer for your knees. When you can't get to a gym, this move provides a great leg workout without weights.