This is a really bad exercise for your rotator cuff. It places your scapula in an awkward position (tipped forward) and puts a lot of force on your rotator cuff.
An alternative to bench dips, if you're trying to target your triceps would be a) close-grip pushups or barbell close grip bench or b) regular dips using a parallel bar or c) rope tricep extensions.
2. Donkey Kicks
3. 1.5 Rep Barbell Deadlifts.
It's one thing to teach hinging and add tension to lifts, but it's a whole new ball game to do it while under heavy loads in a exercise that requires strong bouts of initial force off the ground to minimize the stress added to the spine.
4. Upright Rows
Upright rows are another exercise that place a lot of force on your rotator cuff and can lead to injuries. If you are prone to shoulder pain, stay away from them and try leaning single arm lateral raises instead.
Or much better exercise alternatives would be wide grip seated rows or standing face pulls using a rope.
5. Kipping Pull Ups
6. Dumbbell Side-Bends
Side-bends cover such a small range of motion that they really are just an inefficient way of working out your obliques and abdominals.
A better alternative would be to do farmer's walks in a figure eight pattern.
Side bends crack me up because so many people do them to lose their love handles, but they actually will create inflammation and make them larger. So if you want to keep them growing, go for it!
7. Triceps Kick-Backs
These are another really inefficient exercise. The plane of motion through which the dumbbell is going through is not optimal for working your triceps. Gravity is really only working at the end of the motion. If you are looking to add on slabs of muscle, stick to exercises that will do such a thing like the close grip bench, dips or ring push ups.
Kick these 7 strength training exercises to the curb and you'll improve your training and reduce the risk of serious injuries.