Cable Standing Cross over High Reverse Fly
Sculpt your rear delts and upper back with the Cable Standing Crossover High Reverse Fly. This exercise effectively targets shoulder stability and posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Cross over High Reverse Fly
Description
A strength exercise targeting the upper body muscles, particularly the shoulders and upper back. The movement involves pulling the cables towards your body in a cross over motion.
Save Cable Standing Cross over High Reverse Fly to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Standing Cross over High Reverse Fly
- 01Setup
Stand centered between two high cable pulleys, setting them to shoulder height or slightly above. Ensure your feet are shoulder-width apart and your core is engaged.
- 02Setup
Grab the handle of the opposite cable with each hand, crossing your arms in front of your body. Take a small step back to create initial tension in the cables.
- 03
With a slight bend in your elbows and hands crossed, initiate the movement by pulling the handles outward and slightly upward. Focus on squeezing your shoulder blades together.
- 04
Continue pulling until your arms are extended out to the sides, forming a wide "T" shape with your body. Ensure your rear deltoids and upper back are fully contracted at the peak.
- 05
Slowly and with control, reverse the motion to return the handles to the starting crossed position. Resist the pull of the cables to maintain tension throughout the eccentric phase.
Tips
- Focus on squeezing your shoulder blades together at the peak of the movement to maximize activation of the upper back and rear deltoids.
- Maintain a slight, consistent bend in your elbows throughout the entire movement to keep tension on the target muscles and prevent elbow joint strain.
- Control the eccentric (returning) phase of the movement, allowing the cables to slowly pull your arms back to the starting position, enhancing muscle engagement.
- Keep your core braced and avoid arching your lower back to maintain a stable torso and isolate the work to your upper body.
Common mistakes
- Using too much weight often leads to shrugging the shoulders or using momentum; reduce the weight to focus on controlled movement and proper muscle isolation.
- Rounding the back or allowing the shoulders to roll forward during the pull reduces target muscle activation; keep your chest proud and shoulder blades retracted throughout the exercise.
- Hyperextending the elbows at the end of the movement can strain the joint; maintain a soft bend in the elbows to protect the joints and keep tension on the muscles.
In the Ellim app, Cable Standing Cross over High Reverse Fly unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable standing cross over high reverse fly?
Get Ellim — FreeQuestions
Is Cable Standing Cross over High Reverse Fly good for beginners?
Cable Standing Cross over High Reverse Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing Cross over High Reverse Fly?
You need Cable to perform Cable Standing Cross over High Reverse Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing Cross over High Reverse Fly?
Focus on squeezing your shoulder blades together at the peak of the movement to maximize activation of the upper back and rear deltoids. Maintain a slight, consistent bend in your elbows throughout the entire movement to keep tension on the target muscles and prevent elbow joint strain. Control the eccentric (returning) phase of the movement, allowing the cables to slowly pull your arms back to the starting position, enhancing muscle engagement. Keep your core braced and avoid arching your lower back to maintain a stable torso and isolate the work to your upper body.
What are common mistakes when doing Cable Standing Cross over High Reverse Fly?
Using too much weight often leads to shrugging the shoulders or using momentum; reduce the weight to focus on controlled movement and proper muscle isolation. Rounding the back or allowing the shoulders to roll forward during the pull reduces target muscle activation; keep your chest proud and shoulder blades retracted throughout the exercise. Hyperextending the elbows at the end of the movement can strain the joint; maintain a soft bend in the elbows to protect the joints and keep tension on the muscles.
Related exercises
Cable Single Arm High Row
Back · Cable
Cable Seated Pullover
Back · Cable
Cable Cross over Lateral Pulldown
Back · Cable
Cable Seated Reverse Shrug
Back · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Cable Standing Cross over High Reverse Fly.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store