Cable Standing Cross-over High Reverse Fly

deltsshoulderscable

Learn how to do the Cable Standing Cross-over High Reverse Fly with proper form and technique. This cable exercise primarily targets your Delts, with secondary emphasis on Trapezius, Rhomboids, Rear Deltoids.

Cable Standing Cross-over High Reverse Fly exercise demonstration showing proper form

How to Do the Cable Standing Cross-over High Reverse Fly

Follow these steps to perform the Cable Standing Cross-over High Reverse Fly with correct form:

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

Cable Standing Cross-over High Reverse Fly Muscles Worked

Primary

delts

Secondary

trapeziusrhomboidsrear deltoids

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 Standing Cross-over High Reverse Fly?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Cable Standing Cross-over High Reverse Fly work?

The Cable Standing Cross-over High Reverse Fly primarily targets your Delts. Secondary muscles worked include Trapezius, Rhomboids, Rear Deltoids. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Cable Standing Cross-over High Reverse Fly?

The Cable Standing Cross-over High Reverse 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 Standing Cross-over High Reverse Fly with proper form?

Start by Attach a D-handle to each side of a cable machine at shoulder height. Stand in the middle of the cable machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. 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 Standing Cross-over High Reverse 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 Standing Cross-over High Reverse 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 Standing Cross-over High Reverse Fly best for?

The Cable Standing Cross-over High Reverse 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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