Form cues
- Lead with your elbows
- Keep a soft elbow bend
- Chest up, back flat
- Don't shrug your shoulders
Exercise
Cable Crossover Reverse Fly
Shoulders, cable
A cable rear-delt fly where you pull crossed low handles out and back to train the back of the shoulders and upper back.
Target: delts. Also works: rhomboids, trapezius.
Steps
- Set both cable handles to the low pulleys and stand centered between them.
- Grab the left handle in your right hand and the right handle in your left hand, then step forward to create tension.
- Hinge forward slightly with a soft bend in your knees and keep your chest up and back flat.
- Start with your arms angled down and crossed in front of you, elbows slightly bent.
- Pull both arms out and back in a wide arc until your hands reach about shoulder height.
- Squeeze your rear shoulders and upper back at the end position.
- Return the handles slowly to the start without shrugging or changing your torso position.
Common mistakes
- Standing fully upright and turning it into a row
- Bending and straightening the elbows during the rep
- Shrugging the shoulders up toward the ears
- Swinging the torso to move the handles
Breathing
Inhale as you return the handles to the start, and exhale as you pull your arms out and back.
In the app, search for Cable Crossover Reverse Fly and add it to a workout.