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Cable Standing Cross Over High Reverse Fly animation

How to do the Cable Standing Cross Over High Reverse Fly

ShouldersDeltsCableBeginner

The cable standing cross-over high reverse fly isolates the rear deltoids with constant tension that free weights simply cannot replicate, making it a powerful tool for building balanced, three-dimensional shoulders. Master this movement and you lay the foundation for both injury-resilient joints and a physique that stands out from every angle.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Set both 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 while standing centered between the stacks.
  2. Hinge slightly forward at the hips, keep your chest tall, and start with your arms extended across your body at chest height.
  3. Drive both arms out and back in a wide arc, squeezing your rear delts and keeping a soft bend in your elbows throughout the movement.
  4. Control the return slowly, resisting the cable tension as your arms cross back to the starting position before initiating the next rep.

Common mistakes

  • Shrugging the traps to complete the rep — consciously depress your shoulder blades before every pull to keep tension on the rear delts where it belongs.
  • Using too much weight and swinging the torso — reduce the load until you can move with a stable hinge position and pure arm arc.
  • Bending the elbows too deeply and turning it into a row — maintain that consistent soft bend so the rear delts do the work, not the biceps or rhomboids.

Pro tip — At the end of each rep pause for one full second with your arms pulled back and externally rotate your wrists slightly so your thumbs point down, this small rotation maximally contracts the posterior deltoid and dramatically increases the training stimulus without adding any weight.

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 Cross Over Revers FlyCable Cross Over Revers Fly
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