Cable Cross Over Reverse Fly
The Reverse Cable Fly on the crossover targets the rear delts by opening the arms at chest height and pulling the handles back with a slight elbow bend. It strengthens the rear shoulder and upper back, improves posture, and balances programs heavy on pressing. Great for controlled hypertrophy and shoulder stability.
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Key Benefits
- Builds rear delts for more balanced, rounded shoulders.
- Supports better posture through upper-back and scapular control.
- Improves stability for presses like the Barbell Bench Press.
- Prepares you for tougher options such as the Bent-Over Reverse Dumbbell Fly.
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.
Restrictions
If you have shoulder pain, rotator cuff history, or neck tension, keep loads light and range comfortable. Don’t force a deep stretch if mobility is limited. Older adults should focus on slow, controlled reps and avoid hard lockouts. Stop if you feel sharp pain or radiating symptoms.
Common Mistakes to Avoid
- Going too heavy and turning it into a row.
- Shrugging shoulders up and tensing the neck.
- Letting the cables pull you back uncontrollably on the return.
