Lat Pull-Down Behind the Head

This move involves pulling a weighted bar from above the head downward to the shoulders and behind the head. This forces the shoulder joint into an unnatural position, which could cause an injury like a torn rotator cuff. Also, a too-strong lat pull-down can result in neck bone injuries. A safer lift is the lat pull down in front of the body, using a wide grip on the bar. Return the weight to the up position slowly, feeling the resistance in the upper back.

Leg Press

Many of us start this exercise, which works the quadriceps, hamstrings and glutes, with knees that are bent too deeply. Don’t start this exercise with knees against the chest. Knees should not bend beyond a 90-degree angle; otherwise, the move could cause injury to the back and knees. A safer alternative is to ensure that the backside is pressed against the backrest of the machine. Also, don’t overdo it on the weights.

Squat Machine

On this quadricep and hamstring workout machine, the weight-bearing bar is set such that people who lack proper technique could hurt themselves. Feet should be situated far back enough to maintain balance. Physical therapist Alison McGinnis offers the following suggestion: "Stop when your low back starts to arch excessively, your knees drive forward past your toes or your arms move forward. Whatever depth that is, that is the bottom of your squat." Going past this point will compromise form and heighten the risk of shoulder and spinal injuries. A safer way of doing squats is to do them without weights, holding the position for a count of 10 with high repetitions.