Cable Cross-over Revers Fly

Cable Cross-over Revers Fly

The Cable Cross-over Reverse Fly is a fantastic exercise that targets the muscles of your upper back, shoulders, and rear delts. It is an effective way to improve your posture, strengthen your upper body, and enhance overall shoulder stability. This exercise is performed using a cable machine, which adds resistance throughout the entire range of motion. By standing in the middle of the cable crossover machine and grasping the handles with an overhand grip, you can engage your back and shoulders as you pull the cables outward in a controlled manner. The movement involves retracting your shoulder blades and squeezing your shoulder muscles together as you bring your arms back, resembling a reverse fly motion. The Cable Cross-over Reverse Fly can be modified to suit your fitness level by adjusting the weight, repetition range, or even the angle at which you perform the exercise. It is crucial to maintain proper form throughout the movement, keeping your core engaged, and avoiding any jerky or excessive swinging motions. Remember to always start with a weight that challenges you but allows you to maintain a controlled and smooth motion. This exercise is best incorporated into a well-rounded upper body workout routine, alongside other pulling and pushing exercises for balanced strength development. As with any exercise, it is important to listen to your body, start with appropriate weights, and gradually increase intensity as you gain strength and proficiency. Regularly incorporating the Cable Cross-over Reverse Fly into your workout routine will undoubtedly contribute to improving your upper body strength and posture.


  • Attach both cable handles to the high pulleys of a cable crossover machine.
  • Stand in the center of the machine with your feet shoulder-width apart.
  • Grip the handles with a pronated grip (palms facing down), and extend your arms out to the sides at shoulder height.
  • Keeping a slight bend in your elbows, exhale and pull both handles together in front of your chest in a semi-circular motion.
  • At the end of the movement, squeeze your shoulder blades together and pause for a brief moment.
  • Inhale and slowly reverse the motion, returning your arms back to the starting position in a controlled manner.
  • Repeat the exercise for the recommended number of repetitions.
  • Ensure to maintain proper posture throughout the movement, with your core engaged, chest up, and shoulders down.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your back straight.
  • Start with lighter weights and gradually increase the resistance as you progress.
  • Keep a slight bend in your elbows and avoid locking them out.
  • Exhale as you bring your arms back to the starting position.
  • Incorporate a controlled tempo with a smooth and controlled movement.
  • Ensure that your shoulder blades are squeezed together at the peak of the movement.
  • Avoid excessive swinging of the body or using momentum to complete the exercise.
  • Listen to your body and rest when needed to prevent overexertion or injury.
  • Consider incorporating other exercises that target the same muscle groups for a well-rounded workout.


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