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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Gym Exercises Ranked (BEST TO WORST)

Gym Exercises Ranked (BEST TO WORST)

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Rating: 4.0; Vote: 1
There are so many gym exercises, namely ones those done with machines, but which ones should you be focusing your efforts on if you want to build muscle and increase your strength In this video, I'm going to give you that most popular gym exercises ranked from worst to best and help you to determine which machines you should be using and which you can probably ditch. With that said, we have to lay out the criteria for the gym machine exercise selections. These are in the video. Best Gym Exercises Here - Subscribe to this channel here - With that being said, we start laying out the list and work our way up the rankings from the worst gym exercises to the best gym exercises. WORST 1. Lying Hamstring Curl 2. Good Girl / Bad Girl 3. Lateral Raise 4. Preacher Curl 5. Chest Fly I've explained before why I think the lying hamstring curl is not a good exercise choice as it relates to lower back pain. With other options at your disposal that won't cause back pain, this machine sits in the worst category. The good girl / bad girl machine is often used for building the glute medius which would be better done the way I show you in the video. While not in every gym, the lateral raise machine isn't my favorite. This version of the machine doesn't allow for external rotation of the shoulder with your fixed hand placement, so for anyone that has impingement issues, this machine could cause more pain than it fixes. The preacher machine is best used if there is an option to stand with a downward sloping pad. Otherwise, if you sit, you are inviting the mechanics that allow for bicep tears during this exercise. It's best to avoid this one or to find the right machine. The chest fly is one of my least favorite exercises and if you have a machine that doesn't have safety catches to limit your range of motion at the bottom of each rep, then my opinion on the exercise doesn't change. BETTER 6. Standing Hamstring Curl 7. Hammer Row 8. Seated Tricep Dip 9. Leg Press 10. Smith Machine The standing hamstring curl is a better option to the lying hamstring curl because it not only gets you on your feet, but removes the mechanics that cause you to drive your knees and thighs into the pad to overactivate the hip flexors. The hammer row depends on which machine you have available. If you have range of motion that goes high to low, you will get adequate stretch on the lats and your chest wont cave around the pad. The seated tricep dip is a great option for those that have shoulder pain when they dip, as it will allow for more forgiving mechanics in your shoulder positioning while you press the arms of the machine down. The leg press's limitation comes in the fact that you never achieve hip extension, thus removing full range of motion that you'd achieve on a squat. While the smith machine is versatile in what exercises you can do with it, it does lock you into a range of motion that might not be ideal for your body. Not only that, but you (falsely) can move a little more weight by driving the bar into the rails while you exert effort, making the movement easier. BETTER STILL 11. Shoulder Press 12. Pec Dec 13. Humbler 14. Chest Press 15. Reverse Hack Squat 16. Leg Extension The shoulder press's limitation is that you are seated, I would much rather you be on your feet and I would like to see you not digging your back into the pad while pressing. However, the options for your grip is invaluable as it can provide relief for those that need to press overhead with a neutral grip. The pec dec allows for both chest and rear delt training, but it is important to remember how you get into the machine as doing it wrong can cause shoulder issues. The humbler, or chest supported row machine, gives the opportunity to have a proud chest as you pull the weight, something not offered on the hammer row. The chest press allows for safety of failure as you don't have to worry about the weights crashing down on you when you reach failure. My problem with the reverse hack squat is the lack of full hip extension at the top, which is key for targeting the glutes as you would when performing this exercise. While I have gone on record with my dislike of the leg extension for people that have knee pain, I can't argue that you won't find a better exercise for isolated quad contraction. For the rest of the rankings of these gym exercises and machines, be sure to watch to the end of the video.
Date: 2025-04-11

Comments and reviews: 20


LIST:
WORST (see video for important explanations)
1. Lying Hamstring Curl
2. Good Girl / Bad Girl
3. Lateral Raise
4. Preacher Curl
5. Chest Fly
BETTER (see video for important explanations)
6. Standing Hamstring Curl
7. Hammer Row
8. Seated Tricep Dip
9. Leg Press
10. Smith Machine
BETTER STILL (see video for important explanations)
11. Shoulder Press
12. Pec Dec
13. Humbler
14. Chest Press
15. Reverse Hack Squat
16. Leg Extension
ALMOST BEST (see video for important explanations)
17. Functional Trainer (in Jeff’s gym)
18. Viking Press
19. Seated Cable Row
20. Hack Squat Machine
BEST (see video for important explanations)
21. Belt Squat Machine
22. Seated Hamstring Curl
23. Standing Calf Raise
24. Cable Cross Over
25. Lat Pull Down Machine
26. Reverse Hyper
27. Hip Thrust Machine
Also, see, Exercises Ranked Best to Worst, 11 Video Playlist
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After 48 years lifting including 4 yrs PL and 10 yrs BB competitively and PT, here's the best IMHO;
Biceps- Seated Bicep machine not preacher
Triceps- Seated Triceps extension machine
Shoulders- Seated Shoulder Press machine, cable lateral raise. Standing presses put undo pressure on you lumbar do to most people arching back to press.
Chest- both seated chest press machine and chest fly performed straight armed iron cross style
Back- Iso row machines
Quads- anything but BB squats ( putting undo pressing on your spine and neck are a no go= back surgery)
Hamstring- seated leg curl
Calves- standing toe raise machine
Abs- cable rope crunch and roman chair crunch.
Stay away from Smith machine unless shrugging. No natural range of motion.
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Do you still eat your 60g of protein per meal I watched a 10 year old video about consuming protein. I intake 30g every 2 hrs for meats and 1 hr for shakes. Until i hit my protein goal. I hear that the body can break down 30 while the rest goes to fat resevres and energy. Do you believe that or do you think we can intake more amino acies than 30 and utilize it for just muscle and not fat. I used to eat 140g all at once but my m7scle growth was small since eating only 30g per meal i have seen such a significant growth than what i did before and im only doing. 7x216 which is 145. I lift hard 1. 5 hrs and run 1. 5 miles on a curved treadmill i wanna have 6 pack abs visible but still grow muscle. Am I doing it right I am 6'1 34 215
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I’ve never once in my life seen a reverse hyperextension machine. That shit looks wild. and also looks like it would be very uncomfortable for me.
I personally love the classic hyperextension machine because it really helps to stretch my posterior chain. I have also learned to better isolate the muscles I’d like with it by adjusting the height and my foot placement. Wanna target the lower back Raise the hip rest, keep your toes parallel, and focus your hinge just above your glutes while relaxing your glutes and hammies as much as possible.
Wanna target the glutes Lower the hip rest a bit, slightly point your toes out, and focus your hinge through your glutes and really squeeze your glutes at the top.
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Only thing more useless than the hip ab/adductor machines that i see so many people do is the quarter squat slow side step with the resistance band around the knee’ nonsense May as well grab 2 45lb plates and do alternating standing oblique side crunches while they’re at it. Amazing how clueless people still are in 2025 with infinite knowledge available to learn, in their pockets at any time, if with only the slightest inclination to do so. No excuse for wasted time in the gym at this point with an internet literally flooded with free, helpful, and accurate information provided you have the patience to do a little sifting through garbage
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Jeff, I love your videos, almost all of which are based on anatomy and physiology. But I'm a board certified sports medicine physician, and I think that you mis-spoke regrading the seated leg extension. The maximum compression on the patellofemoral joint is when the knee is in the FLEXED position, not the extended position. Therefore I advise patients to avoid flexing their knees beyond 90 degrees, preferably stopping at about 70-80 degrees, to avoid the patellofemoral compression. In the fully extended position the patella largely floats above the trochlear groove, rather being compressed into it.
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Hello Jeff. Firstly, thank you for the information you provide. It's been really helpful for me in weight training.
I have a question though. Because I was born prematurely, I have scoliosis. I also forward tilt of my right shoulder due to a muscle or nerve being nicked around my armpit serratus area. I can train without pain except for the bottom of a bench press where I feel a pain in my trapezius near my acromion process.
Although I am in my early thirties is there anything I can, or should, do to treat or work through this Any help would be appreciated.
Thank you,
B.
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Hey Jeff! Do my double jointed elbows and shoulders make a difference in how I preform certain lofts or movements I love all your content and you've helped me so much over the years. I've never been able to source out of its a general weakness or a genetic thing (double jointed. That my elbows pop horribly in curls and skull crushers (no pain. But on over head press bar or dumbell I always mees up my shoulder (pinch/tweak) same with powerbombs. Any advice for those of us with a bit more range of motion with out elbows and shoulders
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very helpful this thankyou! after much struggling with lower back pain with lying leg curl found putting a foam roller under groin area takes strain away, my gym leg press causes me major knee pain so prefer to do vertical leg press under smith machine barbell, am tall so can also have feet wider apart for full range of motion, preacher curl gets me in my forearms, reverse hack squat, found it far to heavy for my neck as all the weights and frame at the top, so prefer the standing hack squat machine facing outwards -am a female
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13: 42 I am DEEPLY offended by that statement. NOTHING could be further from the truth. I ALWAYS train my pecs to ABSOLUTE failure using a barbell and I train alone. It's VERY safe when using a half rack with properly positioned spotter bars. Honestly a half rack that also comes with with plate loadable height adjustable cables on either side is the most underrated piece of gym equipment on the planet. There should be a gym with 50 of them plus barbells and plates and no other machines.
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lying leg curl is an excelent machine. prefered over the sitting. the key is use light weight, you should fail above 15 reps and slow the reps down. to many people use to heavy of weights. Ths applies to almost all these machines. And the belt squat. its great at light weight high reps. its horrible using heavy weight. It really hurts my hips and lower back if i go over 4 plates a side. 4 plates on squat doesnt hurt my hips or back at all.
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Feet are in the incorrect position on the leg press, way to high, should be positioned low, then it is a good gym machine exercise, bad example. Also the hip thrust machine could be the most important gym machine no man uses, but the glute is the biggest muscle, an incredibly important muscle to train for overall mobility, often overlooked by males, why wouldn’t you smash your glutes with heavy weights
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Personally and to give context, the hip thrust machine can be a bit wonky for some body types as people have varied ligaments/pelvis. It can change the dynamics of strain on where the back is supported and the hips. It's definitely best to stay with hip thrusts on bench or barbells. Some machines are poorly designed and not universal in mind. It feels like the body is adapting to the machine. No Bueno
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The adductor and abductor machine(s) are actually good. I have a book from an exercise physiologist that lists exercises from safest to least safe for joints and that machine is bio mechanically safe. You just have to make sure you sit on it right. Your bum can’t be on the seat. It has to be up off it. And the brand of equipment has to be a good brand like Nautilus with a proper cam.
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IDK, i'm far from an expert but I tend to believe there is a bit of a disconnect between how much stretch/extension a muscle will get in a given exercise and its efficacy. Because sure, leg press doesn't fully stretch my glutes but it sure as shit gives me a great glute pump and DOMS. I think it comes down to what motions connect well with the individual. Within reason.
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The machines i use the most time at is the functional trainer, then the lat pulldown, seated cable row and seated hamstring/leg curl. but the machine that helped me the most is my phone and when i got my self a headset so i can listen to some music since i have a really hard time to focus when there is alot of noise around, and listing to the music i want really help me the most.
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This is an eye opener, I am in my senior years and I'm just going to the gym to regain strength and ultimately getting fit again, some equipments I use in the gym really is not beneficial for me coz of my age I feel pain and I can't continue using, while sharing your video I am able to evaluate my available options in the gym, thanks for sharing this eye opening video
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Its okay. Nice counting. But the tattoo of the White Tree of Minas Tirith was awesome. Great achievement. Thanks a lot for this visual satisfaction what made for me the seeing of this wonderful tattoo. On the other hand, is it Okay to use the Smith machine for benchpress I like it, because i feel, it could save my life, when im doing benches without Sam Gamgee.
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21: 00 I am biased because I personally do not like the seated Hamstring curl. However, I do get your point. However, since the Hamstrings and Hip Flexors perform opposite functions i. e. Hip flexion and hip extension I wonder how serious of an issue Hip Flexor involvement is since it seems to play more of a stabilizing role bracing against your Hamstrings.
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This is a bit upsetting because I've been watching this video at the gym during cardio and as he's going through the list of bad machines I'm noticing most of the machines in my gym for legs are here.
I'm still going to use what's available to me, but now I'm at least aware that when I plateau, these machines are probably going to be a factor.
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