Description
A strength training exercise that targets the rear deltoids by pulling the cables from the crossover machine in a reverse fly motion.
How to Do Cable Cross over Revers Fly
- 1Setup
Set both cable pulleys to shoulder height or slightly above. Stand in the center of the cable machine with a staggered stance, facing away from the machine.
- 2Setup
Reach across your body to grab the opposite handle with an overhand grip, so your right hand holds the left cable and your left hand holds the right cable. Maintain a slight bend in your elbows.
- 3
With a stable core and a slight forward lean from your hips, initiate the movement by pulling the handles outward and backward in a wide arc, squeezing your shoulder blades together.
- 4
Continue pulling until your arms are extended out to your sides, roughly parallel to the floor, and your rear deltoids are fully contracted. Exhale during this phase.
- 5
Slowly and with control, reverse the motion to return the handles to the starting position, allowing your rear deltoids to stretch. Inhale as you return.
Tips
- Focus on squeezing your shoulder blades together at the peak of the movement to maximize rear deltoid activation, rather than just moving the weight.
- Keep a slight, consistent bend in your elbows throughout the entire exercise to avoid putting undue stress on the elbow joints and to maintain tension on the target muscles.
- Control both the pulling (concentric) and returning (eccentric) phases of the movement to ensure proper muscle engagement and prevent momentum from taking over.
- Maintain a stable torso and avoid excessive rocking or using your lower back to generate momentum, ensuring the rear deltoids perform the work.
Common Mistakes
- ×Using too much weight and swinging the cables: Lower the weight and focus on a slow, controlled movement, isolating the rear deltoids.
- ×Straightening arms completely: Maintain a soft, slight bend in your elbows throughout the entire range of motion to protect joints and keep tension on the muscle.
- ×Shrugging shoulders: Keep your shoulders depressed and retracted, focusing the pull from your upper back and rear deltoids, not your traps.
Variations
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