Cable Cross-over Revers Fly exercise animation (Male)

Cable Cross-over Revers Fly

Target muscle
Deltoid Posterior
Synergist muscles
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable cross-over revers fly is a shoulder isolation exercise that primarily targets the rear deltoids (posterior deltoid), with help from the side deltoids, the rotator-cuff muscles (infraspinatus and teres minor), and the mid and lower traps. Set up on a dual cable station with the handles crossed, it keeps constant tension on the back of the shoulders and is excellent for posture and balancing out heavy pressing work.

How to do the Cable Cross-over Revers Fly

  1. 1Set both cable pulleys to about shoulder height and attach a single handle to each side.
  2. 2Cross your arms to grab the left handle with your right hand and the right handle with your left hand, then step back to take up the slack.
  3. 3Stand tall with a soft bend in your knees, brace your core, and let your arms come together in front of your chest with a slight, fixed bend in the elbows.
  4. 4Pull the handles apart and back in a wide arc, leading with your elbows and squeezing your shoulder blades together.
  5. 5Open your arms until they reach roughly shoulder level out to your sides, feeling the contraction in the back of your shoulders.
  6. 6Pause briefly at the end of the movement without shrugging your shoulders up toward your ears.
  7. 7Return the handles slowly along the same arc until your arms cross again in front of you, keeping tension on the cables.
  8. 8Complete your reps, then step forward and return the handles to the stack under control.

Form tips

  • Keep a slight, unchanging bend in your elbows for the whole set so the rear delts do the work rather than your triceps.
  • Lead the movement with your elbows and pinch your shoulder blades together at the end of each rep.
  • Use a lighter weight than you think — the rear delts respond to controlled tension, not momentum.
  • Keep your neck relaxed and avoid shrugging; the lift should be felt across the back of the shoulders, not the upper traps.

Common mistakes

  • Using too much weight and swinging the torso to fling the handles, which shifts the load off the rear delts onto momentum and the lower back.
  • Bending and straightening the elbows like a row, which turns the fly into an arm movement and loses tension on the shoulders.
  • Shrugging the shoulders up during the pull, which recruits the upper traps and takes work away from the rear delts and rotator cuff.
  • Rushing the negative and letting the handles snap back to the start, which removes the constant tension that makes the cable version effective.

Frequently asked questions

What muscles does the cable cross-over revers fly work?

It mainly works the rear deltoids (posterior deltoid), with the side deltoids, infraspinatus, teres minor, and the lower and middle trapezius assisting to pull the arms back and stabilize the shoulder blades.

Why use a cable instead of dumbbells for reverse flyes?

Crossed cables keep constant tension on the rear delts through the entire range, including the start of the movement where dumbbells lose their load. This makes the cable version especially good for stubborn rear delts.

How many sets and reps should I do?

The rear delts respond well to higher reps, so aim for 3–4 sets of 12–20 reps with a controlled tempo and a light to moderate weight.

Is the cable cross-over revers fly good for beginners?

Yes. It is a controlled isolation move with no spotting needed, and it helps beginners build the rear-delt and upper-back strength that balances out a lot of pressing.

Where should I feel this exercise?

You should feel it across the back of your shoulders and between your shoulder blades. If you mostly feel your upper traps, lower the weight and stop shrugging during the pull.

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