Reverse Cable Crossover: Muscle Worked, Benefit & Alternate

Reverse Cable Crossover help you to strengthen and tone the rear deltoid muscles. It is a very effective and functional exercise for building muscle and strength in the posterior deltoids.

In this article, you will learn about the muscle worked during reverse cable crossover, the benefits, and its alternatives.

Reverse Cable Crossover has called by main name such as:

  • Standing cable reverse fly
  • Reverse cable fly
  • Rear deltoid cable fly
  • Cable reverse fly

Muscles Worked during Reverse Cable Crossover

Primary muscle worked: Posterior deltoid.

Secondary muscle worked: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Benefits of Reverse Cable Crossover

Listed below are the benefits of performing the Standing cable reverse fly.

  • Help you work a lot of muscle areas that directly affect your posture and reverse some of the negative effects that come with the modern way of living.
  • Recruits postural and stabilizer muscles important for shoulder stability.
  • Promotes aesthetically and functionally balanced shoulders
  • Build symmetry with the shoulder, preventing a “forward sloping” look
  • Improve shoulder function
  • Prevent shoulder injuries

How To Do Standing Cable Reverse Fly

Your arms should move directly back (and downward slightly) almost parallel to the floor to target the posterior deltoid.

If the hands are raised through a higher arc to a point above shoulder level, the trapezius and lateral deltoid make a bigger contribution to the movement.

Crossing your hands over one another (uncrossing the cables) at the start position increases the range of motion.

Reverse Cable Crossover
Execution Technique
  1. Stand in the center of a cable crossover apparatus. Plant your feet on the floor shoulder-width apart and bend your knees slightly.
  2. Start with hands crossed in front of you at shoulder height, with the left high cable in your right hand and the right in your left hand.
  3. While maintaining a slight bend in your elbows and by using your rear delts, pull your elbows out and back until your arms are inline with your shoulders.
  4. Gently draw the cable ends forwards and inwards to return to the starting position.
  5. Repeat the desired number of reps.

Standing Cable Reverse Fly form and Tips

  • The posterior deltoid is best targeted with your torso upright, not leaning too far forward or back.
  • Keep a controlled motion and avoid jerky movements.
  • Avoid bending your elbows, shrugging your shoulders, and changing the plane of your arm movement.
  • Maintain a fixed slightly bent elbow position throughout exercise.
  • Pull slowly so that you are in control of the weight at all times.
  • Remember to exhale while you exert.

Sets and reps: 

  • Do 3-4 sets of this exercise.
  • Reverse cable fly is an exercise with light weight, so you have to do 12-15 reps for each set.
  • Take 50-80 seconds break in between sets.

Best Alternate of Reverse Cable Crossover

You can replace (combine) reverse cable exercise with lots of other exercises. There are plenty of other posterior deltoid exercises you can perform using cables, machines, and dumbbells.

Bent Over Dumbbell Lateral Raise

Bent Over raises, exercise, hit specifically the rear delt head by isolating it better than any other shoulder exercise. This exercise can be performed in both a standing and a seated position. Prefer the seated version as it calls for strict movement.

Lateral Bent over row
Execution Technique
  1. Sit at the end of a bench with a pair of dumbbells.
  2. Bend forward and let the dumbbells hang on your sides.
  3. Lift the dumbbells raising them on your sides to a level slightly upper than your shoulders.
  4. Now lower the dumbbells back to your sides.

Cable High Row

Half kneeling high cable row rope is a tremendous exercise that effectively works many muscles, including the shoulder, back, wing and trapezius muscles.

Using this exercise gives people with shoulder issues an exercise to get the benefits of rows. In addition, face pull is one of the most effective corrective exercises that help compensate for poor posture and shoulder dysfunction

Cable High Row
Execution Technique
  1. Set the cable up at a high point with the rope attachments
  2. Grab the rope with both hands using an overhand grip, then take a step back and get onto knees facing the cable machine
  3. Starting with your arms stretched out and away, pull back through your elbows until your hands are just in front of your shoulders
  4. Slowly return to starting position.


This exercise develops the rear deltoids—the rear muscles of your shoulders—and helps to give your shoulders a three-dimensional appearance.

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