Never have someone tell you your rear delts are underdeveloped. This vertical roof focuses on extension at the shoulder to get your belts fully activated.
Want to get your glutes pumped but don’t like the hassle of a barbell glute bridge? You can get a great workout with the cable pull through, with lighter weight and more reps. Set the cable around shin height, with a comfortable grip put the cable between your legs while facing away from the cable. Step forward a few feet so that you can hinge backward without racking the weights, fully extend the hips while attempting to externally rotate the femur. You should feel a nice contraction through the full glute with an emphasis on the top shelf.
Want to make the most of hour cable crunch? Think about fully stretching the abdominal muscle and then fully contracting the muscle. Set your hips in position, we do not want to contract the hip flexor muscles too much during this movement. Choose a handle that you can comfortable keep in position with your arms approximately at 90 degrees. When set in position you will contract your abs to bring your elbows beside your knees, then return to position going into a slight thoracic extension, while still maintaining the same hip position.
Wanting to bias the chest in your dip? Use a stool, stability ball, or chair to put you into a forward lean. Let your elbows flare to the side at 35 degrees, contract your mid traps on the descent to open your shoulders and stretch the pectorals more. On the ascent continue to keep the shoulders back while slightly rotating the elbows outward. Go slow, be intentional, and have fun!
This is a great isolation movement for the hamstring. Having trouble with the single leg RDL try this out instead.