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Cable Incline Cross Rear Fly

Cable Incline Cross Rear Fly

The Cable Incline Cross Rear Fly is a highly effective exercise that targets the muscles of the upper back and shoulders. This exercise is performed using a cable machine with an incline bench. By incorporating both the rear fly and cross arm movements, this exercise engages multiple muscle groups simultaneously, making it a time-efficient choice for those looking to strengthen and tone their upper body. The primary muscles targeted during the Cable Incline Cross Rear Fly include the rhomboids, rear deltoids, trapezius, and rotator cuff muscles. Strengthening these muscles can improve posture, reduce the risk of shoulder injuries, and enhance overall upper body strength. Additionally, this exercise engages the core muscles to maintain stability throughout the movement. When performed correctly, the Cable Incline Cross Rear Fly can help improve shoulder mobility and stability, enhance upper body strength, and promote better posture. It is important to maintain proper form and start with lighter weights to ensure proper muscle activation and to prevent any strain or injury. To maximize the benefits of this exercise and challenge yourself further, consider gradually increasing the weight and incorporating variations such as alternating arms or performing the exercise in a standing position. Remember to focus on contracting the targeted muscles and maintaining control throughout the entire range of motion. Including the Cable Incline Cross Rear Fly in your workout routine is a great way to target and strengthen the muscles of your upper back and shoulders. As with any exercise, it is important to listen to your body, start with a weight that allows you to maintain proper form, and gradually progress as your strength improves. Incorporate this exercise into a well-rounded fitness program for optimal results.


  • Start by setting the pulleys of a cable machine to a low position.
  • Stand in the center of the cable machine with your feet shoulder-width apart.
  • Hold the handles of the pulleys with your palms facing down and your arms extended out in front of you.
  • Take a step forward with one foot to create tension on the cables.
  • Keeping a slight bend in your elbows, move your arms out and away from each other in a sweeping motion.
  • Focus on squeezing your shoulder blades together as you reach maximum extension.
  • Pause for a moment at the peak of the movement, feeling the contraction in your rear deltoids.
  • Slowly reverse the motion and bring your arms back to the starting position.
  • Repeat for the desired number of repetitions and then switch foot position to work the other side.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to effectively target your rear delts and upper back muscles.
  • Engage your core throughout the exercise to maintain stability and prevent excessive strain on your lower back.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
  • Incorporate a controlled and slow tempo during the eccentric (lowering) phase of the movement to maximize muscle activation.
  • Ensure that your shoulders remain relaxed and not elevated throughout the exercise to avoid unnecessary tension.
  • Keep a slight bend in your elbows throughout the movement to reduce the strain on your joints.
  • Make sure to prioritize mind-muscle connection, focusing on contracting the rear delt and upper back muscles with each repetition.
  • Remember to exhale during the exertion phase (when you bring your arms together) and inhale during the eccentric phase.
  • Consider adding variations to your routine such as alternating single-arm cable incline cross rear fly to target each side individually.
  • Listen to your body and adjust the weight and intensity according to your comfort level and fitness level.


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