Cable Cross-Over Reverse Fly

Muscles worked

Setup

1. Set both pulleys to shoulder height or slightly above.
2. Stand centered and grab the left cable with your right hand and the right cable with your left hand, crossing the cables in front of you.
3. Step back until the weights rise slightly off the stack and assume a stable, staggered stance with your chest up.
4. Hold the cable ends or small handles with a neutral grip and keep a slight bend in your elbows.

How to do it

1. Exhale and pull your hands out and back in a wide horizontal arc until your arms are nearly parallel with your shoulders.
2. Maintain a soft, fixed bend in the elbows throughout the entire range of motion to ensure the shoulders do the work.
3. Inhale and slowly return to the starting position under control, stopping just before the weight plates touch the stack.
4. Maintain a 2-1-2-0 tempo: 2 seconds to pull, 1 second pause at the peak, and 2 seconds to return.

Form checklist

• Keep your elbows high and in line with your shoulders throughout the movement.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades depressed.
• Maintain a stationary torso and avoid leaning back or using momentum to swing the weight.
• Ensure the movement occurs strictly at the shoulder joint, not by extending the elbows.

Pro tips

• Focus on 'pushing' your hands toward the side walls rather than just pulling them back to maximize rear delt recruitment.
• To isolate the rear delts further, stop the movement just before your shoulder blades fully retract to keep the tension off the rhomboids.
• Lead the movement with the back of your hands to ensure the posterior deltoid is the primary mover.

Make it harder

• Add a 3-second isometric hold at the point of peak contraction on every rep.
• Perform a slow eccentric phase, taking 4-5 seconds to return the cables to the starting position.

Frequently asked

What muscles does the cable cross-over reverse fly work?

The cable cross-over reverse fly primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable cross-over reverse fly?

The cable cross-over reverse fly uses cable.

Is the cable cross-over reverse fly good for beginners?

The cable cross-over reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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