10 Exercise Mistakes You’re Making that are Slowly Leading you to Injuries and Imbalances

Hey Angels and Alphas,

You train hard, but are you training smart?

Many gym-goers unknowingly perform common exercises with poor form, leaving gains on the table and increasing the risk of injury.

Whether you’re a beginner or a seasoned lifter, making small adjustments to your technique can lead to massive improvements in muscle activation, strength, and long-term progress.

Here’s how to fix ten popular exercises so you can build strength safely and effectively.

1. Preacher Curl: Protect Your Biceps

Preacher curls are great for isolating the biceps, but they can put excessive strain on the tendons if done incorrectly.

The mistake?

Sitting too far back, which forces the biceps into a vulnerable stretched position. Instead, lean forward slightly and press your elbows firmly into the pad. This small adjustment engages the lats, reducing biceps strain while still getting an intense contraction.

2. Lat Pulldown: Choose the Right Grip

The wide-grip lat pulldown is a gym staple, but if you’re targeting the lats specifically, a narrower grip is more effective. A close grip allows your elbows to stay in front of your body, placing the lats in a deeper stretch and generating a stronger contraction. Be mindful not to use a grip that restricts arm movement—ensuring full range of motion enhances back development.

3. Push-Up: Optimize Your Positioning

A basic yet essential exercise, push-ups can be improved by adjusting your setup. Instead of mindlessly dropping to the floor, raise your arms overhead, then slide your elbows down until they’re about 45 degrees from your sides. From there, place your hands under your shoulders. This positioning prevents unnecessary stress on the shoulders and improves pressing efficiency. Additionally, try shifting slightly back onto your toes at the top of each rep to mimic the natural arc of a bench press.

4. Reverse Lunge: Increase Stability

Lunges are excellent for building leg strength, but many struggle with balance. Instead of stepping directly backward, widen your step slightly to create a more stable base. Also, turn your chest slightly toward the front leg as you lower yourself—this keeps your center of gravity aligned, making the movement feel smoother and more controlled.

5. Lying Triceps Extension: Adjust Arm Angle for Maximum Tension

Traditional skull crushers don’t keep enough tension on the triceps at the top of the movement. A better approach? Start with your arms angled slightly back rather than directly above your head. This keeps the long head of the triceps under constant tension, leading to better activation and muscle growth.

6. Bulgarian Split Squat: Nail Your Setup

This powerful leg exercise often feels awkward due to improper positioning. To set up correctly, sit on a bench, extend your lead leg forward, then place your back foot on the bench with the top of your foot flat. This ensures your stance is optimal for balance and allows you to effectively target either the quads (by staying upright) or the glutes (by leaning slightly forward).

7. Cable Crunch: Keep the Abs Engaged

One of the most common mistakes in cable crunches is shifting the hips backward instead of focusing on spinal flexion. Keep your hips locked in place and concentrate on rounding your upper back as you crunch down. This ensures the abs, rather than the hip flexors, are doing the work.

8. Face Pull: Use the Right Grip for Shoulder Health

A standard rope face pull often falls short due to a poor grip. Instead of using a single short rope, opt for a longer one or double up on ropes. This allows you to pull your hands apart at the top, creating external rotation in the shoulders. Aim for a double biceps pose at the top of the movement to fully activate the rotator cuff and rear delts.

9. Cable Crossover: Don’t Chase Your Hands

Many people lean too far forward when performing cable crossovers, which leads to the shoulders taking over the movement. Instead, lean slightly backward, keeping the chest open as the hands come together. If you struggle to feel your chest working, try a high-to-low angle, as this matches the natural fiber alignment of the chest and enhances contraction.

10. Cable Lateral Raise: Maximize Shoulder Activation

Dumbbell lateral raises are great, but cables offer a unique advantage: constant tension throughout the movement. For the best activation, step slightly away from the machine and begin with the cable crossing in front of your body. This allows a deeper stretch on the delts while still enabling you to lift explosively with control.

Bringing it all together…

Fixing these common exercise mistakes will make your workouts more effective and safer. The key is to be mindful of movement mechanics—small tweaks can lead to major improvements in strength, stability, and muscle engagement.

Next time you hit the gym, apply these corrections and feel the difference in your training.

By paying attention to form and execution, you’ll not only reduce the risk of injury but also unlock your true strength potential. Train with purpose, stay consistent, and the results will follow.