Shoulders · Cable machine

Cable Cross Over Reverse Fly

The cable crossover reverse fly is an isolation exercise that targets the posterior deltoids, rhomboids, and middle trapezius under continuous cable tension. It suits lifters of all experience levels seeking balanced shoulder development and typically fits toward the end of an upper-body or push-pull session.

Muscles: Shoulders
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand in the middle of a cable crossover machine.
Grab the left cable handle with your right hand and the right cable handle with your left hand, crossing them in front of you.
Lean forward slightly at your hips, keeping your back straight and core engaged.
Inhale and, with a slight bend in your elbows, pull the handles out to the sides and back, focusing on squeezing your shoulder blades together.
Pull until your arms are parallel to the floor.
Exhale as you slowly return to the starting position, controlling the movement and keeping constant tension on the cables.

Common mistakes

Using too much weight encourages momentum from the torso and shifts the load away from the rear delts onto the lower back.
Retracting the shoulder blades aggressively at the start engages the upper back before the rear deltoids can initiate the pull.
Bending the elbows excessively during the movement turns the fly into a row, redirecting tension toward the biceps and lats.

Tips

Grip the cable stops or bare cable ends directly instead of handles to keep the wrists neutral throughout the range of motion.
Align the pulleys at shoulder height or slightly higher to match the line of pull with the direction of the rear delt fibers.
Hold the peak contraction for one second before controlling the negative return to maintain continuous tension.

Sets and reps

Perform 3 to 4 sets of 12 to 15 repetitions with 60 to 90 seconds of rest between sets. Moderate loading with controlled cadence is ideal for this isolation movement, as heavy low-rep work often degrades form.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What exercises can substitute for the cable crossover reverse fly?

Bent-over dumbbell reverse flyes, reverse pec deck machine flyes, and resistance band pull-aparts target the same musculature.

Why do the upper traps fatigue faster than the rear deltoids?

This typically occurs when the shoulders shrug upward toward the ears during the movement. Keep the scapulae depressed and focus on leading the sweep with the elbows rather than pinching the shoulder blades.

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