deltscable
cable cross-over revers fly
cable cross-over revers fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
Step 2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
Step 3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
Step 4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
Step 5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
rhomboidstrapezius
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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