⚠️ THE EXERCISE EVERYONE SKIPS IS THE REASON
THEIR SHOULDERS HURT ⚠️
It's called a rear delt dumbell chest supported fly
Nobody does it because it looks weird, uses a light weight, and doesn't feed the ego.
Here's what it actually does:
Your shoulder joint works best when the muscles in the BACK of the shoulder (rear deltoids, external rotators) are as strong as the muscles in the FRONT (chest, front deltoids).
Most gym programmes train pushing movements 2-3x more than pulling and completely neglect rear delts.
After a few months of this, the front of your shoulder gets stronger but the back of your shoulder doesnt progress…
Shoulder rolls forward. Posture rounds. Then one day reaching for something overhead
feels "off." Then it starts to ache. Then it becomes a real injury.
━━━━━━━━━━━━━
How to fix it:
Train this exercise 2 times a week.
Light weight.
15-20 reps.
3 sets.
Do this at the start of your upper body sessions.
You won't feel it immediately. But in 3 months you'll feel your shoulder pain start to dissapear and it will be worth it.
Let me know if you need help with the form, I gotchu 💪🏽
1March 16, 2026 267 1
