Rear Delt Reverse Fly - Cross-Over, Standing (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand in front of a cable machine with the pulleys set at the lowest position.
   • Attach the handles to the cables and adjust the weight to a suitable level.
2. Step 2Grab the Handles
   • Stand with your feet shoulder-width apart and grab the handles with both hands.
   • Your palms should be facing each other, and your arms should be extended in front of you.
3. Step 3Position Your Body
   • Engage your core and maintain a slight bend in your knees.
   • Keep your back straight and your shoulders relaxed, not hunched.
4. Step 4Pull the Cables
   • With a slight bend in your elbows, pull the handles out to the sides in a wide arc.
   • Focus on squeezing your shoulder blades together as you pull the cables.
5. Step 5Return to Start
   • Slowly return the handles to the starting position, maintaining control throughout the movement.
   • Ensure that your arms are fully extended but not locked out at the elbows.
6. Step 6Repeat
   • Repeat the pulling motion for the desired number of repetitions, maintaining proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully set the handles back on the machine.
   • Take a moment to stretch your shoulders and back after the exercise.