Cable Incline Cross Rear Fly
Description
The cable incline cross rear fly is performed face-down on an incline bench while holding cables that cross in front of the body. The arms sweep out and back in a reverse fly motion. The bench support and crossed-cable setup nail the rear delts with constant tension and zero momentum.
Muscle Group
Equipment Required
Cable Incline Cross Rear Fly Instructions
- Set an incline bench between two low cable pulleys.
- Lie face-down on the bench with feet on the floor.
- Reach down and grab the right cable with your left hand and the left cable with your right hand.
- Start with the cables crossed under your chest.
- Brace your core and pin your chest to the bench.
- Sweep your arms out and back to your sides.
- Squeeze your shoulder blades together at the end range.
- Return slowly to the crossed position.
Cable Incline Cross Rear Fly Form & Visual
Cable Incline Cross Rear Fly Benefits
- Strict rear delt isolation
- Constant cable tension
- No momentum or torso swing
- Bench-supported for strict form
- Builds rear delt detail
- Useful for shoulder balance
Cable Incline Cross Rear Fly Muscles Worked
- Rear deltoid
- Rhomboids
- Traps
Cable Incline Cross Rear Fly Variations & Alternatives
- Incline Reverse Fly
- Cable Reverse Fly
- Face Pull
- Rear Delt Fly Machine
