Shoulders Exercise · Cable
Cable Standing Cross-Over High Reverse Fly
Crossing the cables overhead into a high reverse fly trains the rear delts and traps from an angle above shoulder height, different from the more common bent-over rear delt fly. It's a less typical rear delt exercise, useful for hitting the muscle through a plane that standard rows and flies don't reach. Keeping the movement controlled rather than yanking the cables is what keeps the tension on the rear delts instead of the traps.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Standing Cross-Over High Reverse Fly
- Attach a D-handle to each side of a cable machine at shoulder height.
- Stand in the middle of the cable machine with your feet shoulder-width apart.
- Grip the handles overhand and extend your arms out to the sides, palms facing forward.
- Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
- Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles toward the front of your body.
- Pause briefly at the peak of the movement, then slowly return to the starting position.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the delts.
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 Standing Cross-Over High Reverse Fly mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids, Rear Deltoids.
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 Standing Cross-Over High Reverse Fly work?
- The Cable Standing Cross-Over High Reverse Fly mainly works your delts. It also helps strengthen your trapezius and rhomboids, rear deltoids. 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 Standing Cross-Over High Reverse Fly?
- You do the Cable Standing Cross-Over High Reverse 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 Standing Cross-Over High Reverse 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 Standing Cross-Over High Reverse 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.