Shoulders Exercise · Cable
Cable Cross-Over Revers Fly
Bending forward and crossing the cables in front changes a rear delt fly's resistance curve compared to the bent-over dumbbell version, keeping tension on the rear delts and rhomboids even as the arms come together. It's a useful fix for anyone whose rear delts go quiet on dumbbell flies once the arms pass parallel to the floor. Keeping a slight bend in the elbows throughout protects the joint from the added cable tension.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Cross-Over Revers Fly
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grip the handles with a pronated grip (palms facing down) and step forward, setting your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs braced.
- With your arms extended 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.
- Pause briefly at the peak contraction, then inhale and slowly return to the starting position.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Cross-Over Revers Fly mainly targets your Delts, with your Rhomboids helping support the movement, along with your Trapezius.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Cable Cross-Over Revers Fly work?
- The Cable Cross-Over Revers Fly mainly works your delts. It also helps strengthen your rhomboids and trapezius. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Cross-Over Revers Fly?
- You do the Cable Cross-Over Revers Fly with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Cross-Over Revers Fly?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Cross-Over Revers Fly?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.