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Shoulders · Cable · Intermediate

How to do Vertical Cable Cross-over Reverse Fly

The cable cross-over reverse fly is an isolation exercise targeting the rear deltoids, with secondary emphasis on the rhomboids and trapezius. It is performed using a cable crossover machine and requires good posture, control, and coordination.

Vertical Cable Cross-over Reverse Fly demonstration
Primary muscle
Shoulders
Also works
Rhomboids and Trapezius
Equipment
Cable
Level
Intermediate
Category
Shoulders

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

  1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
  2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. Focus on vertical movement.
  3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
  4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
  5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

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

Track Vertical Cable Cross-over Reverse Fly in SPLYT

Vertical Cable Cross-over 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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