Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try

Golden Era Lifts - 5 Exercises From The Iconic Era You Need To Try

5 Exercises From The Golden Era of Bodybuilding That You Need To Try

Many physique aesthetic fans will tell you the golden era of bodybuilding was the best time for the sport. They might be right as the kind of symmetry and conditioning the bodybuilders had in the golden era are almost non-existent now.

The quality of muscle and shape in those days was a result of some lifts which were the favorites of the bodybuilders. With time and introduction of new equipment, the golden era exercises have almost been forgotten. In this article, we will highlight 5 key exercises from the Golden era of bodybuilding you need to begin to try.

Concentration Curls

The concentration curls turned into an iconic exercise after Arnold Schwarzenegger was seen performing them in the classic documentary, Pumping Iron. The concentration curls are an isolation exercise which works the peak of the bicep.

There are many variations of the concentration curls. If you’re a beginner, you should perform the exercise while sitting on a chair or a bench. Bend over and place your right elbow on the inside of your right knee while holding a dumbbell in your right hand.

Without swinging your arm, curl the dumbbell by flexing at your elbow. Keep the eccentric motion of the exercise slow and controlled. Switch to the left arm after completing the recommended repetitions on the right side.

Cross-Bench Dumbbell Pullovers

Cross-bench dumbbell pullovers can help you better isolate your lats by letting you drop your hips below the level of the flat bench. Lie down across a flat bench and place your upper back on the bench while holding a dumbbell with both your hands over your chest.

While keeping your elbows and lower body locked in place, take the dumbbell towards the floor. You should feel a contraction in your lats at the bottom of the movement. Bring the dumbbell back to the starting position and repeat for the recommended reps.

Sissy Squats

Sissy squats are an incredibly effective exercise when it comes to building the teardrop in your quads. With the advancement in training machines, sissy squats have unfortunately lost their charm amongst the Gen-X lifters.

Hold onto a machine or a column with one arm as you get in position to perform the sissy squats. Squat down while leaning your torso back so all the stress is on your quads. Always keep your hips forward while performing the exercise.

If you’re doing the sissy squats correctly, you won’t need any additional resistance. In case you do need to use weight, you can hold a weight plate in front of your chest with your free arm.

T-Bar Rows

The T-Bar rows are one of the most brutal back exercises which have been wiped out of the modern exercise guides. There are only a few other back exercises which can build the thickness in your back like the good old T-bar rows.

If you don’t have access to a T-Bar rows machine at your gym, you can use a barbell by putting one end of the barbell in a corner so it doesn’t move while you perform the exercise. Make sure you maintain an arch in your back while performing the exercise.

Forearm Roller

Most people treat their forearm workouts like accessory work and train them if they have some time to spare after their workouts. The golden era bodybuilders considered symmetry and muscle proportions to be the most important aspect of the sport and gave equal importance to all their muscle groups. Notably, classic bodybuilding exercises will increase size and strength.

The forearm roller is one of the easiest exercises to perform but will leave you with a nasty forearm pump. While keeping your arms fully extended, raise the weight by rolling the bar until the weight reaches the top. Slowly unroll until the weight reaches the starting position and repeat for the recommended repetitions.

Header image courtesy of Envato Elements

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Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.