Shoulders · Rear delts
Cross-Cable Reverse Fly
The Cross-Cable Reverse Fly mainly trains your rear delts. Also working: upper back.
Both cables
Standing, light pull
How to do it
- Left cable in your right hand, right cable in your left
- Open your arms, almost straight, out and back
- Squeeze your shoulder blades together at the end
- Return slowly until your arms cross again
Coach’s tip
Hold the cable ends or the carabiners directly: that way no handles get in the way when your arms cross.
Setup
Pulley
Both pulleys at shoulder height
Grip
No handle, hold the cable directly
Load
Both cables
Needs two cable towers
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (rear delts). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cross-Cable Reverse Fly work?
Mainly the rear delts. The upper back help.
How do I set up the cable machine for the Cross-Cable Reverse Fly?
Pulley: Both pulleys at shoulder height. Grip: No handle, hold the cable directly.
Can I do the Cross-Cable Reverse Fly on a single cable tower?
Not like this. The Cross-Cable Reverse Fly needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Face Pull and Seated Rope High Row instead.
What can I do instead of the Cross-Cable Reverse Fly?
For the same movement: Face Pull, Face Pull with Two Handles and Seated Rope High Row. In DCFT you swap with one tap.
DCFT
The Cross-Cable Reverse Fly in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.