6 Forgotten '80s Exercises for Muscle Growth

'80s Exercise Revival

• 💡 The video explores six exercises popular in the 1980s that can help with muscle growth, aiming to reintroduce them to a modern audience.
• ⚠️ A key takeaway is to prioritize joint health and mind-muscle connection when performing these exercises, rather than just ego lifting.

Behind the Neck Pulldown

• 🎯 This variation of the lat pulldown can offer seratus activation and hit the lats effectively.
• ⚠️ It's crucial to ensure the exercise feels comfortable on your shoulder joints; if not, it's best to avoid it.
• 📈 Aim for higher rep ranges, such as 10-20 reps, focusing on a good pump and tension.

Straight Arm Dumbbell Flye

• 💪 Made famous by powerlifter Mike McDonald, this exercise targets the pecs and also engages the biceps significantly due to the stretched position.
• ⚠️ Use moderate weight and focus on maximum depth and a controlled stretch at the bottom.
• ⚡ It's noted that this variation might put more tension on the biceps than the pecs compared to bent-arm flyes.

Super ROM Lateral Raise with Momentum

• 🚀 This technique uses momentum on the concentric (lifting) phase to get the weight up, allowing for a greater eccentric (lowering) phase where side delts are heavily engaged.
• 🧠 The key is to control the descent slowly after using momentum to initiate the lift.
• 📈 Combining full range of motion reps with momentum-assisted reps can be a potent way to stimulate delt growth.

Behind the Neck Press

• 🏋️‍♂️ An exercise historically used by strong powerlifters like Ed Coan, it can build enormous strength and deltoids.
• ⚠️ Similar to the pulldown, shoulder comfort is paramount; if there's any pain or clicking, it's advisable to skip this exercise.
• ✨ Focus on a natural elbow and shoulder tracking, dipping the head low at the bottom, and holding briefly before accelerating upwards.

Arm Blaster Curls

• 💡 The arm blaster isolates the biceps by preventing elbow movement backward, ensuring a strong contraction.
• 🚀 It also pushes the triceps forward, creating the illusion of larger, more prominent arms.
• ⚠️ This exercise requires strict form, maintaining a rigid back and avoiding swinging, with an emphasis on technique over ego weight.

Wide Grip Guillotine Press

• 🔥 This variation targets the pecs intensely due to the wide grip and the clavicle-touching point, which provides a deep stretch.
• ⚠️ It's a high-risk exercise that requires strong, stable shoulders and absolute control throughout the movement.
• ✅ Proper execution, with a controlled pause at the bottom and a slow ascent, is critical to avoid injury.