Cable Standing Cross-over High Reverse Fly

The cable standing cross-over high reverse fly is a shoulder exercise that targets the deltoids, with secondary emphasis on the trapezius, rhomboids, and rear deltoids. It is performed using a cable machine and requires coordination, balance, and control to execute the movement properly.

Quick Facts

How to Do Cable Standing Cross-over High Reverse Fly

Follow these step-by-step instructions to perform Cable Standing Cross-over High Reverse Fly with proper form and technique.

1. Attach a D-handle to each side of a cable machine at shoulder height.
2. Stand in the middle of the cable machine with your feet shoulder-width apart.
3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Standing Cross-over High Reverse Fly targets helps you integrate it effectively into your training program.

Benefits of Cable Standing Cross-over High Reverse Fly

Incorporating Cable Standing Cross-over High Reverse Fly into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Cable Standing Cross-over High Reverse Fly directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Trapezius, Rhomboids, and Rear Deltoids, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Standing Cross-over High Reverse Fly build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Standing Cross-over High Reverse Fly safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Standing Cross-over High Reverse Fly, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Standing Cross-over High Reverse Fly, track these metrics during your workouts: