Cable Crossover Reverse Fly
Expert Advice
Keep a slight bend in your elbows throughout the movement and focus on using your rear deltoids to perform the fly.
How-to-do Steps
- Stand in the center of a cable crossover station with the pulleys set at the highest position.
- Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you.
- With a slight bend in your elbows, open your arms out to the sides, squeezing your shoulder blades together.
- Slowly return your arms to the crossed position in front of you.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Crossover Reverse Fly primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Crossover Reverse Fly work?
Cable Crossover Reverse Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Crossover Reverse Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Crossover Reverse Fly suitable for beginners?
Cable Crossover Reverse Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
