The Most Overrated Accessory Lifts for Hypertrophy

Not all lifts are created equal—especially when it comes to hypertrophy. Just because something burns or looks good on Instagram doesn’t mean it’s helping you build real muscle.

Why This Matters

Every accessory lift is an investment. Bad ones waste recovery and stall your progress. Good ones deliver more stimulus with less fatigue. The gap matters.

Personal Story: The Lunge Phase That Did Nothing

I obsessed over lunges. Walking, Smith machine, you name it. It felt brutal—so I assumed it worked. After 3 months, no new quad growth and angry knees. I swapped to leg press and Bulgarian split squats, and progress came back almost immediately.

The 5 Most Overrated Accessory Lifts for Hypertrophy

• Dumbbell Front Raises: Front delts already hit hard from pressing. Try lateral and rear delt work instead.
• Upright Rows: Poor SFR, high injury risk. Use trap 3 raises or machine laterals instead.
• Walking Lunges: Unstable and hard to load. Use split squats or hack squat for better growth.
• Cable Chest Crossovers (arms straight): Weak pec tension. Use a bent-arm fly with deep stretch and contraction.
• Low Cable Curls: Cool angle, poor tension. Try incline curls or preacher curls with full ROM.

What Makes a Good Accessory Lift?

• Stable
• Progressive
• Efficient
• Stimulating
• Goal-specific

Ask These Before Choosing a Lift

• Does it directly target a weak point?
• Can I control and load it over time?
• Is form repeatable under fatigue?
• Does it build the physique I want?

Don’t Confuse Hard with Helpful

Some overrated lifts “do something,” but not enough to justify the cost. Make your accessories serve the goal—not just tradition or intensity for its own sake.

Related: How to Pick the Right Accessory Lifts

External: Stronger by Science: Guide to Accessory Lifts