Cable Cross Over Reverse Fly
Description
The cable cross over reverse fly is performed in the middle of a cable crossover machine, grabbing the opposite handles in a crossed position. The arms then sweep out and back in a reverse fly motion. The cables provide constant tension that nails the rear delts and upper back.
Muscle Group
Equipment Required
Cable Cross Over Reverse Fly Instructions
- Stand in the center of a cable crossover machine.
- Reach across and grab the right handle with your left hand.
- Reach across and grab the left handle with your right hand (arms crossed).
- Brace your core and keep your chest up.
- Hinge slightly at the hips with a small bend in the elbows.
- Sweep your arms out and back to your sides in a reverse fly motion.
- Squeeze your shoulder blades together at the end range.
- Return slowly to the crossed position.
Cable Cross Over Reverse Fly Form & Visual
Cable Cross Over Reverse Fly Benefits
- Builds rear delt thickness
- Constant cable tension
- Hits the upper back
- Improves posture
- Useful for shoulder balance
- Strong rear delt isolation
Cable Cross Over Reverse Fly Muscles Worked
- Rear deltoid
- Rhomboids
- Traps
Cable Cross Over Reverse Fly Variations & Alternatives
- Cable Reverse Fly
- Face Pull
- Bent Over Reverse Fly
- Rear Delt Fly Machine
- Cable Standing Cross Over High Reverse Fly
- Cable Supine Reverse Fly
- Cable One Arm Reverse Fly
