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How to do Cable Standing Cross-over High Reverse Fly

The cable standing cross-over high reverse fly is a shoulder exercise that targets the deltoids, with secondary emphasis on the trapezius, rhomboids, and rear deltoids. It is performed using a cable machine and requires coordination, balance, and control to execute the movement properly.

Cable Standing Cross-over High Reverse Fly demonstration
Primary muscle
Shoulders
Also works
Trapezius, Rhomboids and Rear deltoids
Equipment
Cable
Level
Intermediate
Category
Shoulders

How to do Cable Standing Cross-over High Reverse Fly, step by step

  1. Attach a D-handle to each side of a cable machine at shoulder height.
  2. Stand in the middle of the cable machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
  4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
  5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
  6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Cable Standing Cross-over High Reverse Fly works your shoulders as the main mover, with help from your trapezius, rhomboids and rear deltoids.

Track Cable Standing Cross-over High Reverse Fly in SPLYT

Cable Standing Cross-over High Reverse Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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