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Last updated February 2, 2026
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shoulders
Reverse Fly - Cross-Over, Standing (Cable)
Hold left cable in right hand and vice versa. Pull arms back and out. Squeeze rear delts.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- 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
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 6Repeat
- Repeat the pulling motion for the desired number of repetitions, maintaining proper form throughout.
- 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.