PlanWorkouts

Exercise 0225 · REF P5p0j8B

Cable Standing Cross-Over High Reverse Fly exercise animation

Cable Standing Cross-Over High Reverse Fly

Category
Shoulders
Equipment
Cable
Target
Delts

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.

How to Do the Cable Standing Cross-Over High Reverse Fly

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

Muscles Worked

The Cable Standing Cross-Over High Reverse Fly primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

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