TETSUCable Standing Cross-Over High Reverse Fly
The Cable Standing Cross-Over High Reverse Fly is a cable exercise for the shoulders that primarily targets the delts, with the trapezius, rhomboids and rear deltoids assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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.
- Grasp the handles with an overhand grip 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 towards the front of your body.
- Pause for a moment at the peak of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Standing Cross-Over High Reverse Fly work?
The Cable Standing Cross-Over High Reverse Fly primarily targets the delts. The trapezius, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Cable Standing Cross-Over High Reverse Fly?
You need a cable machine to perform the Cable Standing Cross-Over High Reverse Fly.
How many sets and reps of the Cable Standing Cross-Over High Reverse Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Standing Cross-Over High 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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