10 Forgotten Old-School Exercises for Building Massive, Strong Shoulders:

10 Forgotten Old-School Exercises for Building Massive, Strong Shoulders:

When it comes to shoulder development, some timeless exercises have been overshadowed by modern techniques. These old-school moves are worth revisiting for anyone serious about building massive, strong shoulders.

1. Behind-the-Neck Press

This classic exercise was once a staple for shoulder development. By pressing the barbell behind your neck, you engage all three deltoid heads, focusing on the rear delts. It’s crucial to use proper form and avoid overloading to protect the shoulders.

2. Arnold Press

Named after Arnold Schwarzenegger, this variation of the shoulder press adds an internal rotation, working the entire shoulder and adding serious mass. Start with dumbbells at shoulder level, palms facing you, and rotate outward as you press up.

3. Bradford Press

This movement is a combination of front and behind-the-neck presses. You alternate between bringing the barbell in front of and behind your head, improving mobility and stimulating the deltoids through a full range of motion.

4. Cuban Press

The Cuban Press starts with an upright row and transitions into a shoulder press. It effectively targets the rotator cuff and strengthens the shoulders, improving stability and power.

5. Plate Front Raise

Instead of using dumbbells, hold a weight plate in both hands and lift it in front of you. This simple but effective exercise is excellent for building front deltoid strength.

6. Upright Row with Barbell

Though controversial for some, upright rows—especially with a wide grip—work the traps and shoulders. Keep the movement controlled to avoid shoulder impingement.

7. Zottman Curl to Press

A hybrid of a bicep curl and shoulder press, this exercise adds an old-school touch while working multiple upper body muscles at once.

8. Lateral Raises with Cables

For continuous tension on the deltoids, lateral raises with cables are unbeatable. They activate more muscle fibers, improving size and strength.

9. Bus Drivers

Hold a weight plate in front of you like a steering wheel and rotate it side to side. This challenging movement targets the shoulders and core simultaneously.

10. Dumbbell Shoulder Shrug

An underrated classic, the shoulder shrug with dumbbells focuses on the traps and upper shoulders, increasing strength and size in these key areas.