Cable Standing Cross-over High Reverse Fly

deltsshoulderscable

Matutunan kung paano gawin ang Cable Standing Cross-over High 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 Trapezius, Rhomboids, Rear Deltoids.

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

Paano Gawin ang Cable Standing Cross-over High Reverse Fly

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

  1. 1Ikabit ang D-handle sa bawat gilid ng cable machine sa taas ng balikat.
  2. 2Tumayo sa gitna ng cable machine na ang mga paa ay lapad ng balikat.
  3. 3Hawakan ang mga handle nang may overhand grip at ibukas ang mga braso sa magkabilang gilid, palad nakaharap sa harap.
  4. 4Panatilihing may bahagyang kurbada ang mga siko at tuwid ang likod sa buong ehersisyo.
  5. 5I-engage ang mga kalamnan ng balikat at pisilin ang mga shoulder blade nang magkasama habang hinihila ang mga handle patungo sa harap ng katawan.
  6. 6Sandali na huminto sa tuktok ng galaw, pagkatapos ay dahan-dahang bumalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Standing Cross-over High Reverse Fly

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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Mga Madalas Itanong

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

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

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

Ang Cable Standing Cross-over High 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 Standing Cross-over High Reverse Fly nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang D-handle sa bawat gilid ng cable machine sa taas ng balikat. Tumayo sa gitna ng cable machine na ang mga paa ay lapad ng balikat. Hawakan ang mga handle nang may overhand grip at ibukas ang mga braso sa magkabilang gilid, palad nakaharap sa harap. 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 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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