What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Cable Cross Over Reverse Fly
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Instructions
- Stand in the center of a crossover station, holding the opposite handles with your arms crossed in front of your body.
- With your feet shoulder-width apart and your torso slightly bent forward, keep your arms almost extended with a slight bend at the elbows.
- Open your arms laterally in an arcing motion until they are aligned with your body.
- Contract your shoulders and upper back at the top of the movement.
- Slowly return to the starting position with control and repeat.
Tips
- Keep a slight bend in the elbows throughout the movement.
- Avoid swinging your torso — keep your core engaged.
- Focus on contracting your shoulders and shoulder blades at the end of the movement.
- Do not use excessive loads to maintain control and fitness.
