The Most Overrated and Underrated Exercises in Bodybuilding

[WV0224]

Let’s have some lively discussion/debate on this. I will go first.

Overrated:

1. Bicep Curls: They work, sure. But if you’re not doing heavy rows and chin-ups, you’re leaving gains on the table.

2. Smith Machine Squats: If you’re gonna squat, free weights > Smith machine every time. More stability, more activation, more real strength.

Underrated:

1. Dips: Want a thick chest, triceps, and shoulders? Master dips. It’s like the secret weapon old-school bodybuilders swore by.

2. Face Pulls: Most people ignore rear delts, then wonder why their shoulders look unbalanced. Face pulls = shoulder health & aesthetics.

Thoughts?

 

[Tim_2019]

I would go with Bulgarian Split Squat as underrated and Ab Crunches as most overrated

 

[Simon90]

Dips are deffo underrated. Weighted dips and weighted pull ups. People neglect the hard stuff.

Gotta disagree with the smith squats though, I also think they're underrated. Sissy squat style with feet together really hammers the quads hard and I put a lot of my leg growth down to Smith squats.

Things I think are over rated:
Leg extensions
Flat bench/pressing

Things I think are underated:
Heavy Rear delt swings and side delt swings
Over head cable curl/crucifix curl - don't see them done much anymore
Weighted dips and pull ups
Heavy weighted Hypers
Heavy dumbell rows
Incline dumbell shrugs or shrugs on a standing calf raise machine

 

[WV0224]

Dips are deffo underrated. Weighted dips and weighted pull ups. People neglect the hard stuff.

Gotta disagree with the smith squats though, I also think they're underrated. Sissy squat style with feet together really hammers the quads hard and I put a lot of my leg growth down to Smith squats.

Things I think are over rated:
Leg extensions
Flat bench/pressing

Things I think are underated:
Heavy Rear delt swings and side delt swings
Over head cable curl/crucifix curl - don't see them done much anymore
Weighted dips and pull ups
Heavy weighted Hypers
Heavy dumbell rows
Incline dumbell shrugs or shrugs on a standing calf raise machine

Totally agree - people neglect the hard stuff!
I see people walking into the gym straightaway head for the dumbbells and start doing bicep curls with terrible form, no warm up, no compound exercise, nothing…same with leg extensions…
Agree on flat bench - way too many people chase numbers instead of proper form.
I have actually never done smith squats, always go straight for the normal squats - if you have seen growth from it then gotta try out!

 

[Simon90]

Totally agree - people neglect the hard stuff!
I see people walking into the gym straightaway head for the dumbbells and start doing bicep curls with terrible form, no warm up, no compound exercise, nothing…same with leg extensions…
Agree on flat bench - way too many people chase numbers instead of proper form.
I have actually never done smith squats, always go straight for the normal squats - if you have seen growth from it then gotta try out!

I seen a lad curling 75lb dumbells the other day, arms couldn't have been bigger than 15inch. My arms are just under 19.5 inches and I curl 40 to 50lb db's

Try them out! Let us know how you get on.

I do them with my feet out in front of me and close together

 

[Dtlv]

I think there are many underrated exercises - it seems to me that over the years certain exercises fall in and out of 'what's trendy', and so certain things often get ignored for a while until a well known personality starts talking about them and suddenly everyone is doing them again.

Some often underrated/forgotten exercises though I would say are -

Weighted Dips
Cross bench DB pullovers
Facepulls
Seated calf raises
Straight arm pulldowns
Reverse grip bench press
Hang cleans into press
Dumbbell bench press variations
Prone shrugs
Hack squats

Given ten more minutes I know I could think of a lot more, lol.

 

[Panty-sniffer]

Weighted dips and weighted pull ups.

Parallel Bar dips are the King

 

[Johndewisee]

In my opinion the worst exercise is lat pull downs behind the head is the worst exercise. Many beginners got injured because of this.

 

[Matty]

EZ bar triceps skull crushers. Definitely under rated IMO. Everyone in the gym seems to go for some form of rope or bar pushdown on the cables, but I think this is a great one for the triceps and don't see it used to often in the gym.

I know for overall leg dev barbell squats are going to come up as best, but personally I prefer the hack squat and think it's a great alternative if you can isolate glutes and hams with other machines, particularly if you have lower back issues.

Dumbbell pullovers for lats also worked well for me when I was limited with equipment training from home.

 

[Matty]

Dips are deffo underrated. Weighted dips and weighted pull ups. People neglect the hard stuff.

Gotta disagree with the smith squats though, I also think they're underrated. Sissy squat style with feet together really hammers the quads hard and I put a lot of my leg growth down to Smith squats.

Things I think are over rated:
Leg extensions
Flat bench/pressing

Things I think are underated:
Heavy Rear delt swings and side delt swings
Over head cable curl/crucifix curl - don't see them done much anymore
Weighted dips and pull ups
Heavy weighted Hypers
Heavy dumbell rows
Incline dumbell shrugs or shrugs on a standing calf raise machine

I don't think I've ever had as strong and debilitating pumps as I have when doing weighted wide arm pull ups. Quality exercise!

 

[Panty-sniffer]

EZ bar triceps skull crushers. Definitely under rated IMO. Everyone in the gym seems to go for some form of rope or bar pushdown on the cables, but I think this is a great one for the triceps and don't see it used to often in the gym.

I know for overall leg dev barbell squats are going to come up as best, but personally I prefer the hack squat and think it's a great alternative if you can isolate glutes and hams with other machines, particularly if you have lower back issues.

Dumbbell pullovers for lats also worked well for me when I was limited with equipment training from home.

yes i agree but i like the french press on an incline bench or standing with a straight bar, i do have a Tri Bar at home with a parallel grip.
The pullover is a great Lat Exercise & is very under rated.