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Shoulders · Cable
Cable Reverse Fly on Crossover
Cable Reverse Fly on Crossover is a beginner isolation strength exercise that works the delts (shoulders), with the middle back, forearms and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Shoulders · Lateral Deltoids
- Forearms · Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
How to do Cable Reverse Fly on Crossover
- Stand between two cable columns at shoulder height, and grasp the opposite cable handle in each hand with your arms crossed in front of your chest and a slight fixed bend in your elbows. Palms facing down (pronated grip).
- Pull both handles outward and backward in a wide horizontal arc until your arms are straight to your side and your hands are aligned with your shoulders.
- Pause briefly while squeezing your rear shoulders and upper back at the end of the movement.
- Slowly return the handles along the same wide arc to the starting position and repeat for the desired number of repetitions.
Form tips
- Keep your chest up and your spine in a neutral position.
- Keep your shoulders down and avoid shrugging during the exercise.
- Control the return phase to maintain constant muscle tension.
- Inhale as you return to the starting position and exhale as you pull the handles apart.
Cable Reverse Fly on Crossover alternatives
More delts exercises
Cable Reverse Fly on Crossover FAQ
What muscles does Cable Reverse Fly on Crossover work?
Cable Reverse Fly on Crossover mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The middle back, forearms and core work as secondary muscles.
What equipment do you need for Cable Reverse Fly on Crossover?
You need a cable.
How many sets and reps of Cable Reverse Fly on Crossover should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Reverse Fly on Crossover good for beginners?
Yes. Cable Reverse Fly on Crossover is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cable Reverse Fly on Crossover burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Reverse Fly on Crossover?
Other exercises for the delts include Band Reverse Fly, Reverse Machine Fly (Variation 2), Reverse Machine Fly and Plank Reverse Fly With Bottle.
For developers
Use Cable Reverse Fly on Crossover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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