Rating Viral Gym Exercises (Gains vs. Gimmick)

By Sean Nalewanyj

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#1 - Gimmick. This is basically just an assisted crunch since the cable is pulling you up off the ground. And if you load it heavy enough then it actually becomes a back extension which is the opposite of a crunch. If that's your goal, fine, but this isn't some special killer ab exercise. #2 - Gains. Normal overhead extensions are fine, but this is a good way to lock your upper arm in place and keep your reps more consistent, it's easy to setup, so, worth a try. #3 - Gains. This might look a bit goofy but it's actually a solid variation. It emphasizes the knee extension component of a squat since the hip angle stays relatively fixed, and it can be useful if you want to challenge your quads with less load on your lower back. #4 - Gimmick. Pulling the weight higher toward your face adds more external rotation and shifts more work onto the rotator cuff. That doesn't mean face pulls are bad, but if your goal is rear delt hypertrophy, a regular reverse fly or high row toward your upper c

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