Equipmentcable
Difficultyintermediate
deltsshoulders
Cable Cross-Over Reverse Fly
The cable cross-over reverse fly is an isolation exercise targeting the rear deltoids, with secondary emphasis on the rhomboids and trapezius. It is performed using a cable crossover machine and requires good posture, control, and coordination.
Step-by-Step Form & Technique
- 1.Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- 2.Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- 3.Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- 4.With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
- 5.Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
rhomboidstrapezius
Track Cable Cross-Over Reverse Fly in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.