Upright rows are usually effective on your shoulders and upper back but it turns futile and injurious when we pull up the dumbbell under the chin. If you are doing upright row with cable bar or barbell, raise the cable or barbell/dumbbell weight till your shoulders and not able it. Many people pull it to the chin, which does not only tear a muscle but also have least effect.
Most people do it behind the head while it should be done in front of the breast bone. If lat pull is not done properly, shoulder injuries and muscle rupture is probable. It is advised to keep do it in front of the breast bone while keeping the back straight.
The best exercise for glute and hamstrings is turning futile because you are bending your knees the wrong way. Many people cramp their knees while doing a leg press while the legs must be 90 degrees bent from knees. Cramping the knees can increase the risk of injuries and have less effect.
Slouching on Cardio Machines
Nothing could be worse than having a bad posture on cardio machines. Slouching while working out on cardio machine will not only cause injury but will fetch you no results. Some of the unhealthy practices include slouching or jarring the spine and shoulders, having too tight or too tight grip and so on.
Squats on the Smith Machine
When on smith machine, people tend to keep their feet front of their bodies while they should keep their feet in-line with their body while having a straight spine. Lifting weight while doing squats is basically to increase the intensity but the right way is to place the feet shoulder-wdth apart and move the hips back.