Exercise guide
Cable Standing Cross Over High Reverse Fly
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
This isolation exercise targets the posterior deltoids and middle trapezius by utilizing a high-to-low diagonal pulling path that aligns perfectly with the muscle fibers of the rear shoulder.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set both cable pulleys to the highest position on the machine.
- Stand in the center and reach across your body to grab the left cable with your right hand and the right cable with your left hand (cables should cross).
- Step back slightly to create tension, holding the handles at head height with arms extended and a slight bend in the elbows.
- Position your feet shoulder-width apart and engage your core for a stable base.
How to do it
- Exhale as you pull your arms back and down in a wide arc, moving your hands toward your hips.
- Squeeze your shoulder blades together at the bottom of the movement, ensuring your arms stay relatively straight.
- Inhale as you slowly return the cables to the starting position under control, stopping just before the weights touch the stack.
- Maintain a controlled 2-1-2 tempo: two seconds down, a one-second squeeze, and two seconds to return.
Form checklist
- Keep your shoulders depressed; do not let them shrug up toward your ears.
- Maintain a consistent, slight bend in the elbows to keep the focus on the deltoids rather than the triceps.
- Keep your torso stationary; avoid leaning forward or backward to generate momentum.
- Ensure the cables cross in front of your face at the start of every rep.
Pro tips
- Lead the movement with your elbows to maximize posterior deltoid recruitment and minimize forearm involvement.
- Focus on the 'mind-muscle connection' by imagining you are trying to pull the cables apart as wide as possible rather than just pulling them down.
Make it harder
- Add a three-second isometric hold at the peak of the contraction (when hands are widest).
- Perform the movement with a staggered stance to increase the demand on your core stability.
Frequently asked
- What muscles does the cable standing cross over high reverse fly work?
- The cable standing cross over high reverse fly primarily targets the lats and rhomboids, and also works the deltoids, rotator cuff, and trapezius as secondary muscles.
- What equipment do you need for the cable standing cross over high reverse fly?
- The cable standing cross over high reverse fly uses cable.
- Is the cable standing cross over high reverse fly good for beginners?
- The cable standing cross over high reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.