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All exercises

Cable standing cross-over high reverse fly

Intermediate

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

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

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

How to do it

  1. 1Attach a D-handle to each side of a cable machine at shoulder height.
  2. 2Stand in the middle of the cable machine with your feet shoulder-width apart.
  3. 3Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
  4. 4Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
  5. 5Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
  6. 6Pause for a moment at the peak of the movement, then slowly return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Cable cross-over reverse flyCable
  • Cable supine reverse flyCable
  • Dumbbell reverse flyDumbbell
  • Dumbbell rotation reverse flyDumbbell
  • Dumbbell rear flyDumbbell
  • 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 standing cross-over high reverse fly

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band