How to do the Cable Cross-over Reverse Fly
Cable Cross-over Reverse Fly is an intermediate single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Rhomboids and Trapezius.
Cable Cross-over Reverse Fly demonstration · © GymiaFit
Cable Cross-over Reverse Fly at a glance
- Primary muscles
- Delts
- Secondary muscles
- Rhomboids, Trapezius
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Cross-over Reverse Fly step by step
- 1Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- 2Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- 3Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- 4With 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.
- 5Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Cross-over Reverse Fly — questions
What muscles does the Cable Cross-over Reverse Fly work?
The Cable Cross-over Reverse Fly primarily targets the Delts. It also recruits the Rhomboids, Trapezius as secondary movers.
What equipment do I need for the Cable Cross-over Reverse Fly?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Cross-over Reverse Fly suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Cross-over Reverse Fly?
Cable Forward Raise, Cable Front Raise, Cable Front Shoulder Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Cross-over Reverse Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.