Bent-Over Cable Crossover Reverse Fly
Intermediate
Also known as: Bent-Over Cable Rear Delt Fly · Bent-Over Cross-Cable Reverse Fly
Expert Advice
Increasing your elbow bend turns this fly into a row. If you cannot keep the bend consistent, reduce the load.
How-to-do Steps
- Set both opposing pulleys low and attach a single-hand handle to each.
- Stand between the pulleys and take each handle with the opposite hand.
- Hinge forward at your hips with knees slightly bent and your back neutral.
- Position your hands beneath your chest, palms facing each other and elbows slightly bent.
- Open both arms outward together until your upper arms line up with your torso.
- Return both hands inward slowly, then repeat without letting the weight stacks slam.
Common Mistakes
- Shoulders shrug toward your earsFix: keep your neck long as your arms open.
- Torso rocks with each repFix: use less weight and hold your hinged position steady.
Coach Cues
Sweep both arms wideKeep your neck longHold your torso still
Short reminders to keep in mind during every set.
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Muscles Worked
Bent-Over Cable Crossover Reverse Fly primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders80%
Secondary
Traps20%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Maintaining an unsupported hip hinge while controlling two crossed cables requires basic movement competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Bent-Over Cable Crossover Reverse Fly work?
Bent-Over Cable Crossover Reverse Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Bent-Over Cable Crossover Reverse Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bent-Over Cable Crossover Reverse Fly suitable for beginners?
Bent-Over Cable Crossover Reverse Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Bent-Over Cable Crossover Reverse Fly?
Shoulders shrug toward your ears: keep your neck long as your arms open. Torso rocks with each rep: use less weight and hold your hinged position steady.
