Intermediate
CABLE CROSS-OVER REVERS FLY
Shoulders
Body Part
Delts
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
2
Step:2 Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
3
Step:3 Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
4
Step:4 With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
5
Step:5 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
