cable standing cross-over high reverse fly: technique and muscles worked

Animated demonstration of cable standing cross-over high reverse fly

How to do this exercise

Step:1 Attach a D-handle to each side of a cable machine at shoulder height.
Step:2 Stand in the middle of the cable machine with your feet shoulder-width apart.
Step:3 Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
Step:4 Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
Step:5 Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
Step:6 Pause for a moment at the peak of the movement, then slowly return to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Shoulders
Target muscle: Posterior deltoid
Secondary muscle: Biceps Trapezius Rhomboids Lateral deltoid

Hypertrophy grade

Good8 / 10

Nemeo’s take

This exercise is an exceptional “sculpting” tool for the back of the shoulder and upper back. Unlike dumbbells where there is no tension at the start of the movement, crossed cables impose constant mechanical tension from the first centimeter of execution. It is a technical variation of the seated bird: the standing position and the crossing of the cables allow the resistance to be perfectly aligned with the fibers of the posterior deltoid. Although this exercise is not designed for carrying colossal loads, it is unbeatable for accumulating metabolic stress and getting a deep burn. It’s an elite choice for correcting a hunched posture and giving that “3D” relief to your shoulders.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable standing cross-over high reverse fly

How to do this exercise

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