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All exercises

Cable cross-over reverse fly

Intermediate

Cable cross-over reverse fly is a isolation cable exercise for the rear delts, also working the upper back and traps.

What it works

Primary muscle

Rear delts

Also works

Upper backTraps

Equipment
Cable
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
  2. 2Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
  3. 3Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
  4. 4With 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. 5Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell reverse flyDumbbell
  • Dumbbell rotation reverse flyDumbbell
  • Dumbbell rear flyDumbbell
  • Cable standing cross-over high reverse flyCable
  • Cable supine reverse flyCable
  • Lever seated reverse flyMachine

Easier variations

  • Lever seated reverse flyMachine
  • Dumbbell one arm reverse fly (with support)Dumbbell
  • Lever seated reverse fly (parallel grip)Machine
  • Band reverse flyResistance band
Logged today · 90 seconds restCable cross-over reverse fly

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More Shoulders exercises

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  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band