Cable Standing Cross-over High Reverse Fly
Also known as: standing cable cross-over high reverse fly
Cable Standing Cross-over High Reverse Fly pairs unbroken cable tension with overhead strength that holds up — for lifters with a base already built.
How to do Cable Standing Cross-over High Reverse Fly
- Attach a D-handle to each side of a cable machine at shoulder height.
- Stand in the middle of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
- Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
- Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
- Pause for a moment at the peak of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Cable Standing Cross-over High Reverse Fly Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Standing Cross-over High Reverse Fly Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Cable Standing Cross-over High Reverse Fly
Swap Cable Standing Cross-over High Reverse Fly For
Cable Standing Cross-over High Reverse Fly — Frequently Asked Questions
How do you do the Cable Standing Cross-over High Reverse Fly?
Attach a D-handle to each side of a cable machine at shoulder height. Stand in the middle of the cable machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. 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 Standing Cross-over High Reverse Fly work?
The Cable Standing Cross-over High Reverse 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 Standing Cross-over High Reverse Fly should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Cross-over High Reverse Fly good for beginners?
Not usually. The Cable Standing Cross-over High Reverse Fly is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Standing Cross-over High Reverse Fly?
Try the Smith Behind Neck Press, Dumbbell One Arm Shoulder Press V. 2 or the Band Standing Rear Delt Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Cross-over High Reverse Fly the same as the standing cable cross-over high reverse fly?
Yes. The Cable Standing Cross-over High Reverse Fly is also commonly called the standing cable cross-over high reverse fly. Different gyms and training programs label it differently, but "standing cable cross-over high reverse fly" refer to this same movement.
