Cable Standing Cross over High Reverse Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Trapezius, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- High Reverse Fly, Cable Rear Delt Fly
How to: Cable Standing Cross over High Reverse Fly
- Adjust the cable machine to a high setting and select an appropriate weight.
- Stand in the center of the machine, grab the handles with both hands, and step back slightly.
- With a slight bend in your elbows, pull the cables outwards and backwards, squeezing your shoulder blades together.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of muscle control.
- Allowing shoulders to rise towards the ears instead of keeping them relaxed.
- Losing form and bending at the waist.
Modifications
- Use lighter weights to begin with until comfortable with the movement.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Maintain a slight bend in your elbows throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Control the weight on both the upward and downward phases.
Cable Standing Cross over High Reverse Fly Alternatives
Tags
shoulders
back
strength
deltoids
cables
reverse fly