Arnold Schwarzenegger's son, Joe Baena, is not only bringing back the Golden era of bodybuilding, but he's also turning back the clock by adopting a controversial old-school training regimen.

On April 29, Baena shared an Instagram post that displayed his shredded back as he delved into a session of behind-the-neck pull-ups. However, given the risks involved with the exercise, Baena advised his followers not to "sleep on the fundamentals".

Despite being an old school classic, the newer generation of fitness freaks has almost shunned the controversial exercise, given how it can affect the shoulder muscles negatively.

Lumped alongside upright rows and behind-the-neck presses, many may ask, is it worth the risk if this workout provides no added benefit? But the reality can't be further from the negative connotation attached to it.

Sure, without proper guidance or mobility, behind-the-neck pull-ups can become a nightmare. But if done with a perfected technique, they can also be your best friend for a fuller, 3D back.

In fact, as per Men's Health, since it demands a wider elbow path and greater shoulder external rotation, it reduces how much you can rely on your biceps, upper back, and chest, forcing you to work the muscles often missed, including lats, rear delt, and rotator cuff.

In fact, this forgotten exercise was a staple during the Golden era.

The V-taper aesthetics of the Golden era

Often embodied by bodybuilding legends, including Mike O'Hearn, Lou Ferrigno, Robby Robinson, and Arnold Schwarzenegger himself, the aesthetics of a wide back and lats flared like wings, reigned the bodybuilding scene back in the Golden Era.

It was the rise of this dramatic V-taper physique that pushed behind-the-neck pull-ups and machine pulldowns in the mainstream muscle world as a proven backbuilder.

However, the risk involved during the movement still sits at the center of the forbidden exercise. As some coaches argue, your shoulders undergo significant external rotation for the exercise, which is simply not favorable for people who are not mobile.

In defense of the behind-the-neck pull ups, some athletes believe it provides a fuller range of motion, engaging the lats considerably more.

The question whether you should include the exercise to your workout depends on your specific needs. But without proper guidance and mobility, sometimes it's better to stick to the script. After all, not everyone has Baena's genes.

When are you expecting him to watch posing on stage next?

Written by

Proma Chatterjee

Edited by

Souvik Roy