The 1980s golden age of bodybuilding produced some of the most muscular physiques in history—and some unique training methods that modern lifters have largely abandoned. While not every "old school" exercise deserves a comeback, these six forgotten gems offer legitimate benefits for experienced lifters looking to break through plateaus and add variety to their training.

These exercises require proper form, joint mobility, and respect for safety protocols. They're not for beginners, but for intermediate to advanced lifters, they can unlock new levels of muscle development.

TL;DR: Key Takeaways

• Behind-the-neck lat pulldowns offer unique lat activation but require excellent shoulder mobility
• Straight-arm dumbbell flyes provide intense pec and bicep stretch for advanced hypertrophy
• Momentum lateral raises extend sets past failure using controlled eccentrics
• Behind-the-neck presses can build serious shoulder strength with proper mobility and progression

1. Behind-the-Neck Lat Pulldowns

Target muscles: Latissimus dorsi, rhomboids, middle traps

Why It Works

This variation changes the angle of pull, potentially increasing rhomboid and middle trap activation compared to front pulldowns. The different hand and shoulder position can provide a novel stimulus for lat development.

Execution Tips

• Pull the bar to just below your hairline or mid-neck level
• Hold the bottom position for 1-2 seconds
• Control the eccentric portion slowly
• Use rep ranges of 10-20 for safety

Safety Requirements

Critical: Only perform this exercise if you have excellent shoulder mobility and zero joint discomfort. If you feel any shoulder impingement or clicking, stick to front pulldowns. Your joint health is more important than exercise variety.

RP Strength Note: Focus on mind-muscle connection over heavy weight. If you can't feel your lats working effectively, choose a different variation.

2. Straight-Arm Dumbbell Flyes

Target muscles: Pectorals, biceps (stretched position)

The Old-School Legend

Powerlifter Mike McDonald, who benched over 600 pounds at 211 bodyweight in the 1980s, reportedly performed this exercise with 100-pound dumbbells for sets of 10. While most lifters won't reach those numbers, the exercise offers unique benefits.

Unique Benefits

• Dual muscle targeting: Hits pecs through horizontal adduction while challenging biceps in a fully stretched position
• Enhanced stretch: Provides deeper pec stretch than bent-arm variations
• Strength-endurance: Builds muscular endurance in the pec-bicep complex

Progressive Implementation

Start with light weight (15-25 lbs) for sets of 10-15 reps. Focus on:

• Maximum depth with control
• 1-2 second pause at the bottom
• Gradual weight increases over weeks

Safety note: This exercise places significant stress on shoulders and elbows. Progress conservatively and stop immediately if you experience joint discomfort.

3. Momentum Lateral Raises (Cheat Laterals)

Target muscles: Medial deltoids

The Science Behind Cheat Reps

Your eccentric strength is typically 20-30% higher than your concentric strength. This technique exploits that difference by using momentum to overcome the concentric portion, then emphasizing the controlled negative.

Execution Protocol

1. Perform strict reps first: Complete as many controlled laterals as possible
2. Add momentum: Bend at hips, use leg drive to initiate the movement
3. Control the descent: Focus entirely on the slow, controlled lowering phase
4. Maintain tension: Keep delts engaged throughout the eccentric

Programming Strategy

Use this as a finishing technique after your primary delt work. Example protocol:

• 8-12 strict lateral raises
• Immediately transition to 5-8 momentum reps
• Focus on 3-4 second eccentrics

4. Behind-the-Neck Press

Target muscles: Anterior and medial deltoids, triceps

Elite Strength Heritage

Legendary powerlifter Ed Coan reportedly pressed 405 pounds behind the neck, demonstrating the strength-building potential of this movement. However, this exercise requires exceptional mobility and gradual progression.

Biomechanical Advantages

• Different force vector: Emphasizes deltoids differently than front presses
• Shoulder stability: Requires and builds shoulder girdle stability
• Range of motion: Can provide deeper shoulder flexion stretch

Safe Implementation

Prerequisite mobility test: Can you comfortably clasp your hands behind your back and raise them away from your body? If not, work on mobility first.

Progression protocol:

• Start with just the barbell (45 lbs)
• Touch the base of your neck, not higher
• 1-second pause at bottom
• Add weight in 5-10 lb increments only after mastering form

Red flags to stop immediately: Any clicking, popping, or discomfort in shoulders or neck.

5. Arm Blaster Curls

Target muscles: Biceps brachii

Equipment Benefits

The arm blaster provides two key advantages over regular curls:

• Elbow stabilization: Prevents backward elbow drift, ensuring true bicep isolation
• Visual enhancement: Pushes triceps forward, making arms appear larger during the exercise

Proper Technique

• Maintain rigid posture—consider leaning against a wall
• Zero momentum or body swing
• Focus on strict form over heavy weight
• Use moderate rep ranges (8-15) for optimal muscle tension

Programming Note

This is an isolation finishing move, not a mass-building exercise. Use it after your primary pulling work to add volume and enhance the mind-muscle connection.

6. Wide-Grip Guillotine Bench Press

Target muscles: Pectorals (emphasized), anterior deltoids

Advanced Pec Development

This variation combines two intensity techniques:

• Wide grip: Shifts emphasis from triceps to pectorals
• High bar path: Touching near the clavicle creates maximum pec stretch

Critical Safety Protocol

This is an advanced exercise with inherent risks. Requirements:

• Excellent shoulder mobility and stability
• Experience with standard bench press variations
• Spotter for safety
• Conservative weight selection

Execution Standards

• Controlled descent: 2-3 second negative
• Full pause: 1-2 seconds at chest level
• Smooth ascent: No explosive pressing out of the bottom
• Rep range: 8-12 reps maximum

Alternative: If shoulder mobility is limited, standard incline dumbbell flyes provide similar pec development with lower injury risk.

Integration and Programming

Who Should Try These Exercises

• Intermediate to advanced lifters (2+ years experience)
• Those with excellent joint mobility
• Lifters seeking to break through plateaus
• Bodybuilders adding specialization phases

Programming Guidelines

Don't attempt all exercises simultaneously. Choose 1-2 that align with your current goals:

• Lat focus: Behind-the-neck pulldowns
• Chest emphasis: Straight-arm flyes or guillotine bench
• Shoulder development: Behind-the-neck press or momentum laterals
• Arm specialization: Arm blaster curls

Assessment Protocol

Before incorporating any of these exercises:

1. Mobility check: Can you perform the movement pain-free with bodyweight/light resistance?
2. Form mastery: Practice with minimal weight for 2-3 sessions
3. Progressive loading: Add weight gradually over 4-6 weeks
4. Regular reassessment: Monitor joint comfort and muscle activation

The Bottom Line

These 1980s exercises aren't magical, but they offer legitimate training variety for experienced lifters. The key is respecting their technical demands and safety requirements. Joint health always trumps exercise variety.

Start conservatively, progress gradually, and listen to your body. If an exercise doesn't feel right, there are always safer alternatives that provide similar benefits.

Next Steps

• Assess your current mobility and joint health
• Choose one exercise that aligns with your goals
• Practice with light weight for 2-3 sessions
• Track your response and adjust accordingly

For structured programming that incorporates advanced techniques safely, check out the RP Hypertrophy App, which provides periodized training with built-in progression and safety protocols.