Cable Cross-over Revers Fly
Learn how to do the Cable Cross-over Revers Fly with proper form and technique. This cable exercise primarily targets your Delts, with secondary emphasis on Rhomboids, Trapezius.
How to Do the Cable Cross-over Revers Fly
Follow these steps to perform the Cable Cross-over Revers Fly with correct form:
- 1Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- 2Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- 3Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- 4With 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.
- 5Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Cross-over Revers Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Cross-over Revers Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Cross-over Revers Fly work?
The Cable Cross-over Revers Fly primarily targets your Delts. Secondary muscles worked include Rhomboids, Trapezius. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Cable Cross-over Revers Fly?
The Cable Cross-over Revers Fly requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Cross-over Revers Fly with proper form?
Start by Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Cross-over Revers Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Cable Cross-over Revers Fly?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Cross-over Revers Fly best for?
The Cable Cross-over Revers Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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