Shoulders exercise · cable
Cable Standing Cross-Over High Reverse Fly
The cable standing cross-over high reverse fly is a cable exercise that targets the shoulders (deltoids), with the trapezius, rhomboids and rear deltoids assisting.
How to do the cable standing cross-over high reverse fly
- Attach a D-handle to each side of a cable machine at shoulder height.
- Stand in the middle of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
- Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
- Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
- Pause for a moment at the peak of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius, rhomboids and rear deltoids work as secondary muscles. See all shoulder exercises or every cable exercise.
