Cable Crossover Reverse Fly
A cable rear-delt fly where you pull crossed low handles out and back to train the back of the shoulders and upper back.
Secondary muscles
How to do it
- Set both cable handles to the low pulleys and stand centered between them.
- Grab the left handle in your right hand and the right handle in your left hand, then step forward to create tension.
- Hinge forward slightly with a soft bend in your knees and keep your chest up and back flat.
- Start with your arms angled down and crossed in front of you, elbows slightly bent.
- Pull both arms out and back in a wide arc until your hands reach about shoulder height.
- Squeeze your rear shoulders and upper back at the end position.
- Return the handles slowly to the start without shrugging or changing your torso position.
Form cues
- Lead with your elbows
- Keep a soft elbow bend
- Chest up, back flat
- Don't shrug your shoulders
Common mistakes
- Standing fully upright and turning it into a row
- Bending and straightening the elbows during the rep
- Shrugging the shoulders up toward the ears
- Swinging the torso to move the handles
Breathing
Inhale as you return the handles to the start, and exhale as you pull your arms out and back.
