TETSUCable Cross-Over Reverse Fly
The Cable Cross-Over Reverse Fly is a cable exercise for the shoulders that primarily targets the delts, with the rhomboids and trapezius assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Cable Cross-Over Reverse Fly
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- 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.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Cross-Over Reverse Fly work?
The Cable Cross-Over Reverse Fly primarily targets the delts. The rhomboids and trapezius work as supporting muscles.
What equipment do I need for the Cable Cross-Over Reverse Fly?
You need a cable machine to perform the Cable Cross-Over Reverse Fly.
How many sets and reps of the Cable Cross-Over Reverse Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Cross-Over Reverse Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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