The One Non-Negotiable Exercise I Do Every Single Time I Hit The Gym
Build 3D delts, prevent injuries, and improve your posture
Published in
3 min readDec 28, 2022
Leg day. Pull day. Upper day. Even freaking cardio day.
No matter what day, I always do one exercise—the gym bros are going to guess either, “Bench press!” or “Bicep curls!”.
It’s the humble face pull.
The #1 Culprit of Shoulder Dislocations and Chest Tears
Pushups. Bench press. OHP. Front raises — every push exercise hammers the front delts.
Because of this, most have beefy front delts (Red) — and laughably weak rear delts (Blue).
Thanks to this imbalance, the easy “rep” weight becomes unbearably heavy as the barbell touches your chest.
Boom! Shoulder dislocation or god forbit — chest tears.
By building up your rear delts and scapular complex, you’ll bulletproof yourself from such injuries.
No better way to do that than face pulls.
