Fitwill stands in solidarity with Ukraine

Cable Cross over Revers Fly

Cable Cross over Revers Fly

The Cable Crossover Reverse Fly is a highly effective exercise that targets the muscles in the upper back and rear deltoids. This exercise primarily focuses on developing strength and stability in the posterior shoulder region. To perform the Cable Crossover Reverse Fly, you would typically stand in the middle of a cable machine, grasping the cables in each hand with a reverse grip. By keeping a slight bend in your elbows and maintaining a stable posture, you would pull the cables outwards and backwards, squeezing your shoulder blades together at the end of the movement. This exercise requires controlled movements and proper form to fully engage the targeted muscles. Incorporating the Cable Crossover Reverse Fly into your workout routine can help improve posture by strengthening the muscles that are often weakened due to excessive sitting and forward-leaning postures. Additionally, this exercise helps to balance out the muscles of the upper body, contributing to overall upper body strength and symmetry. Remember, progression in weight, repetition, or sets is crucial for continued improvement. As with any exercise, it's important to start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger and more comfortable with the movement. Adding the Cable Crossover Reverse Fly to your workout routine can be a smart choice for those looking to strengthen their upper back, enhance posture, and develop well-rounded shoulder muscles. Always consult with a fitness professional to ensure proper form and technique based on your individual fitness level and goals.


  • Start by setting the cable machine to the desired height, usually around chest or shoulder level.
  • Stand in the middle of the cable machine with your feet hip-width apart and knees slightly bent.
  • Hold a cable handle in each hand with your palms facing down. Your arms should be extended out to the sides at shoulder height, forming a T shape.
  • Keep your core engaged and maintain a slight bend in your elbows throughout the exercise.
  • Exhale and squeeze your shoulder blades together as you pull the cable handles towards the front of your body in a hugging motion. Your elbows should be slightly higher than your shoulders at the peak contraction.
  • Pause for a moment at the peak contraction, feeling the squeeze in your upper back muscles.
  • Inhale and slowly return your arms back to the starting position, keeping them extended and at shoulder height.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on form and technique to maximize the effectiveness of the exercise.
  • Start with light weights and gradually increase the resistance as you build strength.
  • Engage your core muscles throughout the movement to maintain stability.
  • Control the movement and avoid swinging or jerking the weights.
  • Take a moment to pause and squeeze your shoulder blades together at the top of the movement to enhance the muscle contraction.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Maintain a slight bend in your elbows throughout the movement to protect your joints.
  • Allow for a full range of motion by bringing your hands together in front of your body and then slowly spreading them apart.
  • Listen to your body and modify the exercise as needed to avoid any pain or discomfort.
  • If possible, work with a qualified trainer to ensure proper technique and form.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts