Building strong, round, and defined deltoids is not just about overhead presses and lateral raises. While compound lifts and popular isolation moves are effective, a variety of overlooked exercises can offer unique angles, improved muscle fiber recruitment, and injury prevention benefits.
These forgotten shoulder exercises provide a comprehensive stimulus for the anterior, lateral, and posterior heads of the deltoid muscle, and are supported by scientific evidence. In this article, we explore five underutilized shoulder exercises that can help you achieve boulder shoulders.
1. Bradford Press
What Is the Bradford Press?
The Bradford Press is a hybrid movement that blends elements of the overhead press and behind-the-neck press. Named after Olympic weightlifter Jim Bradford, this movement involves pressing the bar from the front of the head to the back without fully locking out the elbows. The key is to maintain constant tension on the deltoids by keeping the weight moving in a continuous arc.
Why It Works
The Bradford Press is particularly effective for engaging all three deltoid heads due to its unique movement pattern. It minimizes triceps involvement by avoiding elbow lockout, which increases time under tension for the shoulders. A study published in the Journal of Strength and Conditioning Research found that behind-the-neck and front pressing variations target different regions of the deltoid, making a hybrid like the Bradford Press ideal for full development (Welsch et al., 2005).
How to Perform It
- Use a light to moderate barbell.
- Start with the bar at shoulder height in front.
- Press the bar just high enough to pass over your head, then lower it behind your neck.
- Without resting, press it back over your head and return to the front starting position.
- Repeat for 8–12 controlled reps.
2. Cuban Press
What Is the Cuban Press?
Originally popularized in Olympic weightlifting warm-ups, the Cuban Press is a combination of an upright row, external rotation, and overhead press. It is an excellent corrective and strengthening movement for the shoulder complex.
Why It Works
The Cuban Press is exceptional for targeting the smaller stabilizing muscles of the shoulder, particularly the infraspinatus and teres minor. These rotator cuff muscles play a critical role in shoulder stability and injury prevention. According to a 2016 EMG analysis by Escamilla et al., external rotation movements like those in the Cuban Press activate the posterior deltoid and rotator cuff more effectively than traditional pressing alone.
How to Perform It
- Use light dumbbells or a barbell.
- Start with an upright row to chest height.
- Rotate the shoulders externally to bring the weights overhead.
- Press overhead, then reverse the motion back to the start.
- Aim for 10–15 reps with strict form.
3. Incline Prone Lateral Raise
What Is the Incline Prone Lateral Raise?
This exercise is performed lying face down on an incline bench, raising dumbbells laterally in a T-motion. Unlike standing lateral raises, this position removes momentum and increases the isolation on the middle and posterior deltoids.
Why It Works
Lateral raises performed in the prone position have been shown to generate higher EMG activation in the middle deltoid than standing variations (Paoli et al., 2010). The incline angle also reduces upper trap recruitment, which can often dominate in standing raises, ensuring the deltoid bears the full load.
How to Perform It
- Set an incline bench at 30–45 degrees.
- Lie face down with dumbbells in hand.
- Raise your arms to shoulder height with elbows slightly bent.
- Lower under control; avoid using momentum.
- Perform 12–15 reps.
4. Z Press
What Is the Z Press?
Named after strongman Zydrunas Savickas, the Z Press is a strict overhead press performed while seated on the floor with legs extended. The position eliminates leg drive and demands core stability and shoulder mobility.
Why It Works
The Z Press has been shown to significantly increase anterior and lateral deltoid activation by removing compensatory movements and forcing the delts to move the load in isolation (Schoenfeld et al., 2010). The lack of back support or lower body engagement emphasizes the shoulders’ role in stabilizing and pressing the weight.
How to Perform It
- Sit on the floor with legs extended and torso upright.
- Hold a barbell or dumbbells at shoulder height.
- Press the weight overhead without leaning back.
- Lower slowly under control.
- Perform 6–10 reps.
5. Reverse Cable Crossover (Rear Delt Focus)
What Is the Reverse Cable Crossover?
This cable-based exercise is done with arms crossing in front of the body and pulling outward in a reverse fly motion. When adjusted to shoulder height or slightly above, it emphasizes the rear deltoid.
Why It Works
Rear deltoids are often underdeveloped compared to their anterior and lateral counterparts. Reverse cable crossovers provide constant tension through the full range of motion, which free weights often cannot. Research by Boeckh-Behrens and Buskies (2000) demonstrated high EMG activity in the posterior deltoid when using reverse fly variations, particularly with cables, due to the consistent resistance.
How to Perform It
- Set pulleys to shoulder height.
- Grab the left cable with your right hand and vice versa.
- With a slight bend in your elbows, pull the handles outward in a wide arc.
- Focus on squeezing the rear delts at the end.
- Perform 10–15 reps.
Final Thoughts
These forgotten exercises not only challenge the deltoids from unique angles but also promote better muscle balance and injury resilience. Incorporating these moves into your routine can spark new growth and reduce overuse strain from repetitive standard movements.
Rotating in exercises like the Bradford Press or Z Press ensures all heads of the deltoid are adequately trained, while moves like the Cuban Press support overall shoulder joint health. Whether you are a bodybuilder, CrossFit athlete, or general lifter, these underrated tools belong in your arsenal.
Bibliography
Boeckh-Behrens, W. and Buskies, W. (2000) Biomechanik und Trainingslehre: Krafttraining. Munich: BLV Verlagsgesellschaft.
Escamilla, R.F., Yamashiro, K., Paulos, L. and Andrews, J.R. (2016) ‘Shoulder muscle activity and function in common shoulder rehabilitation exercises’, Sports Health, 8(6), pp. 548–560. doi:10.1177/1941738116661326.
Paoli, A., Marcolin, G. and Petrone, N. (2010) ‘The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads’, Journal of Strength and Conditioning Research, 24(1), pp. 123–130. doi:10.1519/JSC.0b013e3181c63c87.
Schoenfeld, B.J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J.M. and Kolber, M.J. (2010) ‘An electromyographic comparison of a stability ball dumbbell chest press and a flat bench dumbbell chest press’, Journal of Strength and Conditioning Research, 24(10), pp. 2755–2760. doi:10.1519/JSC.0b013e3181f3cefe.
Welsch, E.A., Bird, M. and Mayhew, J.L. (2005) ‘Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts’, Journal of Strength and Conditioning Research, 19(2), pp. 449–452. doi:10.1519/15154.1.
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