Cable Cross-over Revers Fly
The point of Cable Cross-over Revers Fly is round, durable shoulder caps; unbroken cable tension is how it gets there.
How to do Cable Cross-over Revers Fly
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- 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.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Cable Cross-over Revers Fly Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Cross-over Revers Fly Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Cable Cross-over Revers Fly
Swap Cable Cross-over Revers Fly For
Cable Cross-over Revers Fly — Frequently Asked Questions
How do you do the Cable Cross-over Revers Fly?
Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Cross-over Revers Fly work?
The Cable Cross-over Revers Fly primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Cross-over Revers Fly should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Cross-over Revers Fly good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Cross-over Revers Fly?
Try the Dumbbell Full Can Lateral Raise, Barbell Standing Close Grip Military Press or the Lever Shoulder Press V. 2. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
