Cable Cross-over Reverse Fly

deltsshoulderscable

Matutunan kung paano gawin ang Cable Cross-over Reverse Fly nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Rhomboids, Trapezius.

Cable Cross-over Reverse Fly exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Cross-over Reverse Fly

Sundin ang mga hakbang na ito para maisagawa ang Cable Cross-over Reverse Fly nang may tamang form:

  1. 1Ikabit ang D-handle sa bawat mababang pulley cable at tumayo sa gitna ng cable crossover machine.
  2. 2Hawakan ang mga handle gamit ang pronated grip (mga palad nakaharap pababa) at humakbang pasulong, lapad ng balikat ang pagitan ng mga paa.
  3. 3Bahagyang baluktuin ang mga tuhod at yumuko sa baywang, pinapanatiling tuwid ang likod at naka-engage ang tiyan.
  4. 4Na ang mga braso ay nakauwnat sa magkabilang gilid at bahagyang nakabaluktot sa mga siko, huminga palabas at pisigin ang mga shoulder blade habang hinihila ang mga cable paatras at pataas sa reverse fly na galaw.
  5. 5Sandali lang na tigilan sa pinakamataas na kontraksiyon, pagkatapos ay huminga papasok at dahan-dahang bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Cable Cross-over Reverse Fly

Primary

delts

Secondary

rhomboidstrapezius

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 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.

Mga Kaugnay na Exercises

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cable standing shoulder external rotation

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cable upright row exercise demonstration na nagpapakita ng tamang form

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cable seated rear lateral raise exercise demonstration na nagpapakita ng tamang form

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Cross-over Reverse Fly?

Ang Cable Cross-over Reverse Fly ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Rhomboids, Trapezius. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Cable Cross-over Reverse Fly?

Ang Cable Cross-over Reverse Fly ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Cross-over Reverse Fly nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang D-handle sa bawat mababang pulley cable at tumayo sa gitna ng cable crossover machine. Hawakan ang mga handle gamit ang pronated grip (mga palad nakaharap pababa) at humakbang pasulong, lapad ng balikat ang pagitan ng mga paa. Bahagyang baluktuin ang mga tuhod at yumuko sa baywang, pinapanatiling tuwid ang likod at naka-engage ang tiyan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Cross-over 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 Cross-over 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 Cross-over Reverse Fly best for?

The Cable Cross-over 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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