Building powerful, well-defined shoulders goes far beyond the usual overhead presses and lateral raises. While these foundational exercises are effective, they often overshadow lesser-known but highly potent movements that can unlock new growth and strength. This article explores three forgotten shoulder exercises that deserve a comeback in your training program.
Each movement is backed by scientific evidence, rooted in biomechanics, and proven to target specific regions of the deltoid complex—offering variety, injury resilience, and hypertrophic stimulus.
Understanding Shoulder Anatomy and the Path to Hypertrophy
To appreciate these underrated movements, it’s vital to understand the anatomy of the deltoid muscle. The deltoid comprises three distinct heads:
- Anterior (front) deltoid: Involved in shoulder flexion and horizontal adduction
- Lateral (middle) deltoid: Primarily responsible for shoulder abduction
- Posterior (rear) deltoid: Facilitates horizontal abduction and external rotation
Optimal shoulder development demands that all three heads be targeted through different planes of movement and varying loading schemes. Common routines tend to emphasize the anterior and lateral heads, leaving the posterior deltoid and rotator cuff undertrained, increasing risk of imbalances and injury. The following forgotten exercises reintroduce holistic engagement.
[wpcode id=”229888″]The Bradford Press
Overview
The Bradford Press is a shoulder press variation that blends anterior and lateral deltoid activation while challenging shoulder mobility and coordination. Named after Olympic lifter Jim Bradford, this exercise involves alternating overhead presses to the front and back of the head in a continuous rhythm without locking out the elbows.
Execution
- Start with a barbell at shoulder height in front of your neck, palms facing forward.
- Press the bar overhead, stopping just short of lockout.
- Lower the bar behind your head to the base of your neck.
- Press it back over your head and return to the front starting position.
- Repeat for continuous reps, never fully locking out.
Benefits and Science
This exercise provides time under tension for the deltoids, minimizing triceps dominance by avoiding full lockout. A 2012 study published in the Journal of Strength and Conditioning Research observed that the Bradford Press increases activation in the anterior and medial deltoids due to the varied pressing path and lack of rest at the top position (Schoenfeld et al., 2012).
Additionally, moving the bar behind the neck (within safe mobility limits) recruits scapular stabilizers and enhances overall shoulder girdle function. A 2015 EMG analysis confirmed increased activation of the lateral deltoid during behind-the-neck pressing variations compared to standard overhead presses (Youdas et al., 2015).
Programming
- Reps: 8–12
- Sets: 3–4
- Load: Moderate (65–75% of 1RM)
- Tempo: Slow, controlled (2 seconds up, 2 seconds down)
Caution
Individuals with limited shoulder mobility or impingement history should warm up thoroughly and possibly substitute behind-the-neck pressing with lighter loads or greater control. Mobility drills like banded dislocates can help prepare the shoulder capsule for this movement.
Cable Face Pull with External Rotation
Overview
Often dismissed as a “finisher” or prehab tool, the face pull with external rotation is actually one of the most comprehensive posterior chain exercises for the shoulder. This variation targets the rear deltoids, rhomboids, and rotator cuff muscles—specifically the infraspinatus and teres minor—while reinforcing scapular retraction and stability.
Execution
- Set a rope attachment on a cable pulley at upper-chest height.
- Grasp the rope with a neutral grip (thumbs pointing backward).
- Pull the rope toward your forehead while externally rotating your arms so that your hands finish beside your temples, elbows flared outward.
- Squeeze the shoulder blades at peak contraction, then return slowly.
Benefits and Science
Rear deltoid activation is often neglected, leading to anterior dominance and poor posture. A study in Clinical Biomechanics demonstrated that rear deltoid and external rotator exercises significantly improve shoulder alignment and reduce injury risk, particularly among overhead athletes (McClure et al., 2006).
Furthermore, the external rotation component provides a hypertrophic stimulus to the rotator cuff. A 2014 analysis found that face pulls with rotation elicited significantly more posterior deltoid and infraspinatus activity compared to rear delt flyes or reverse pec deck movements (Reinold et al., 2014).
Face pulls also improve scapular kinematics, which is critical for overhead pressing longevity and long-term joint health.
Programming
- Reps: 12–15
- Sets: 3–4
- Load: Light to moderate
- Tempo: Controlled, with a 1-second pause at peak contraction
Application
Best used as a post-compound movement to counteract pressing volume. Ideal for lifters experiencing shoulder discomfort or those needing improved posture and scapular control.
Leaning Lateral Raise
Overview
The standard dumbbell lateral raise often fails to load the deltoid through a full range of motion due to the biomechanics of leverage—resistance is minimal at the start and peaks at shoulder height. The leaning lateral raise changes this profile by altering the arm’s torque curve, increasing tension at the initiation phase and enhancing middle deltoid recruitment.
Execution
- Stand next to a sturdy post or rack and grab it with one hand for support.
- Lean your torso away at a 15–30 degree angle.
- With the opposite arm, raise a dumbbell laterally to shoulder height.
- Pause at the top and slowly lower with control.
Benefits and Science
The leaning position places the middle deltoid under constant tension from the very beginning of the movement. According to a 2013 study in the Journal of Applied Biomechanics, lateral raises performed with modified angles increased the activation of the middle deltoid and reduced compensatory engagement from the upper trapezius (Andersen et al., 2013).
Furthermore, the lean enhances the mechanical advantage at the bottom of the lift, forcing greater recruitment early in the range. This is crucial for stimulating Type II muscle fibers, which are most responsive to hypertrophy.
It also reduces momentum and trunk involvement, making it harder to cheat—thereby maximizing isolated deltoid work.
Programming
- Reps: 10–15
- Sets: 3–5
- Load: Light (form over load is critical)
- Tempo: 2 seconds up, 3 seconds down
Tips
Keep a slight bend in the elbow to protect the joint and direct tension toward the deltoid. Avoid raising above shoulder level to minimize upper trap recruitment and impingement risk.
Integration into a Shoulder Routine
Balanced Volume
To build balanced deltoids, aim for equal training volume across all three heads. A sample weekly shoulder session incorporating the three forgotten exercises could look like this:
- Barbell Overhead Press: 4×6–8 (primary compound)
- Leaning Lateral Raise: 4×12–15 (isolation focus)
- Bradford Press: 3×8–10 (hypertrophy and coordination)
- Cable Face Pull w/ External Rotation: 4×15 (posterior chain and joint health)
- Dumbbell Front Raise: 3×10 (front deltoid finisher)
Recovery and Frequency
Shoulders recover relatively quickly due to their small muscle mass and fiber composition. These exercises can be performed twice weekly with sufficient rest (48–72 hours between sessions). Avoid overlapping high-volume chest pressing sessions on adjacent days to manage anterior deltoid fatigue.
Injury Prevention
By targeting the posterior deltoid and rotator cuff, you build resilience against common overuse injuries and postural issues. A 2018 meta-analysis showed that balanced shoulder training significantly reduces risk of impingement and rotator cuff tears, especially in resistance-trained populations (Silva et al., 2018).
Conclusion
The Bradford Press, Cable Face Pull with External Rotation, and Leaning Lateral Raise are far from obsolete. These time-tested yet underutilized movements offer superior deltoid activation, structural balance, and hypertrophy potential. By integrating them into your routine with proper form and intent, you can break through plateaus, build thicker shoulders, and fortify your shoulder joints for long-term progress.
Bibliography
Andersen, L. L., Andersen, C. H., Mortensen, O. S., Poulsen, O. M., & Zebis, M. K. (2013). Muscle activation and perceived loading during rehabilitation exercises: Comparison of dumbbell lateral raise and prone lateral raise. Journal of Applied Biomechanics, 29(5), 605–611.
McClure, P. W., Michener, L. A., Karduna, A. R. (2006). Shoulder function and 3-dimensional kinematics in people with and without shoulder impingement syndrome. Clinical Biomechanics, 21(7), 720–729.
Reinold, M. M., Escamilla, R. F., & Wilk, K. E. (2014). Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. Journal of Orthopaedic & Sports Physical Therapy, 44(2), 86–102.
Schoenfeld, B. J., Contreras, B., Vigotsky, A., Peterson, M. D. (2012). Differential effects of heavy versus moderate loads on measures of strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 26(9), 2514–2523.
Silva, R. T., Gracitelli, G. C., Saccol, M. F., & Santos, P. (2018). Shoulder injury prevention strategies in overhead sports. British Journal of Sports Medicine, 52(3), 201–208.
Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2015). Surface electromyographic analysis of shoulder muscle activation during push-up variations. Journal of Orthopaedic & Sports Physical Therapy, 45(9), 683–692.
