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Last updated February 2, 2026
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shoulders
Incline Cross Rear Fly (Cable)
Set cables high and cross them in an 'X' shape. Pull your arms back and out until they line up with your body. Focus on the back of your shoulders.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shoulders
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cableadjustable bench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the cable machine to a low position and attach the handles.
- Set the bench to an incline position and sit on it with your chest against the bench.
- Step 2Grab the Handles
- Reach for the handles with your arms extended and palms facing each other.
- Ensure your elbows are slightly bent and your shoulders are relaxed.
- Step 3Position Your Body
- Engage your core and keep your back flat against the bench.
- Position your feet firmly on the ground for stability.
- Step 4Pull the Cables
- Pull the handles out to the sides in a wide arc, keeping your elbows slightly bent.
- Focus on squeezing your shoulder blades together as you pull.
- Step 5Return to Start
- Slowly return the handles to the starting position, maintaining control.
- Keep your elbows slightly bent and avoid letting the weights touch the stack.
- Step 6Repeat
- Perform the exercise for the desired number of repetitions, maintaining proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit upright.
- Ensure you safely detach the handles and adjust the cable machine as needed.