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Cable Cross Over Revers Fly animation

How to do the Cable Cross Over Revers Fly

ShouldersDeltsCableBeginner

The cable crossover reverse fly is a powerful way to build balanced, three-dimensional shoulders by targeting the often-neglected rear deltoids with constant cable tension throughout the movement. Developing this muscle improves posture, shoulder health, and gives your physique that sought-after rounded shoulder look.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Set both cable pulleys to the highest position, cross the cables and grip the left handle with your right hand and the right handle with your left hand
  2. Hinge slightly forward at the hips, keep a soft bend in your elbows, and brace your core before initiating any movement
  3. Drive both arms out and back in a wide arc, squeezing your rear delts and upper back at the end of the movement
  4. Slowly return the cables to the crossed starting position under full control, resisting the pull of the weight stack on the way back

Common mistakes

  • Letting the arms straighten completely and pulling with the biceps instead of the rear delts — maintain a consistent soft elbow bend and initiate every rep from the shoulder joint
  • Using too much weight and swinging the torso to compensate — reduce the load until you can keep your hips and spine completely still throughout every rep
  • Rushing through the return phase and losing tension — lower the weight back slowly over two to three counts to maximize time under tension and muscle development

Pro tip — At the peak of each rep, pause for one full second and actively think about driving your elbows back rather than pulling your hands back — this subtle mental shift dramatically increases rear delt recruitment and eliminates compensation from the traps.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Shoulders exercises

Barbell Front RaiseBarbell Front RaiseBarbell Rear Delt RowBarbell Rear Delt RowBarbell Seated Behind Head Military PressBarbell Seated Behind Head Military PressBarbell Upright RowBarbell Upright RowBarbell Upright RowBarbell Upright RowCable Front RaiseCable Front Raise
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