5. Bent over rows can displace your spinal discs.
Rows are a popular type of exercise, but when it’s performed on a bench or any similar surface, it can cause severe injuries. More specifically, a spinal disc can be displaced if, during the course of the exercise, a nerve is hit. Another drawback is that your posture can get worse since your shoulders roll forward while doing the rows.
So instead of kneeling on a bench, you can stay standing while leaning forward and keeping one of your hands on the bench. With your other hand, you can hold your weight of choice and start pulling with your elbow, reaching toward your back. Slowly let your arm go back down so you avoid getting injured from the pressure.