PlanWorkouts

Exercise 0154 · REF aqvSOQE

Cable Cross-Over Revers Fly exercise animation

Cable Cross-Over Revers Fly

Category
Shoulders
Equipment
Cable
Target
Delts

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.

How to Do the Cable Cross-Over Revers Fly

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

Muscles Worked

The Cable Cross-Over Revers Fly primarily targets the Delts, with Rhomboids as the primary synergist muscle group, along with the Trapezius.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable Cross-Over Revers Fly work?
The Cable Cross-Over Revers Fly primarily targets the delts, with the rhomboids and trapezius assisting.
What equipment do I need for the Cable Cross-Over Revers Fly?
The Cable Cross-Over Revers Fly is done with a cable.
What's a good alternative to the Cable Cross-Over Revers Fly?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.