How To Do Reverse Cable Crossover

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The rear cable delt fly, also known as the reverse cable crossover, is a shoulder exercise that shapes and muscles your shoulders. This exercise enhances the definition and strength of the deltoid muscle. It works your posterior deltoids to a lesser extent and engages various upper body muscles. Make certain you train all sides.

Typically, people focus on the side and front deltoids while neglecting the posterior delt. You will improve shoulder stability and balance if you properly build your rear delts.

To get the most out of this exercise, make sure you feel the muscles working with each rep and include it in your shoulder training program. Cable crossover, High pulley lateral extension, and Rear deltoid cable fly are all terms for the same thing.

Shoulders, upper back, lower back, traps, and rhomboids are the muscles targeted.

  • Beginner's Level of Difficulty
  • Strength; Exercise Type
  • Inclusion in Exercise Mechanics
  • Cable machine is required equipment.

How To Do Reverse Cable Crossover

Tips for doing reverse cable crossover 

  • Assume a standing position with our feet hip-width apart and our shoulders hip-width apart.
  • Set the cable machine pulleys to slightly above your head height.
  • Grasp the left handle with your left hand and cross it over your right to grab the right handle with your right. In this position, you will begin the workout.
  • To build stress in the cables, take a step backward.
  • To move your arms backward, tighten your core and squeeze your posterior deltoids until you feel a pinch in your blades.
  • Return your arms to the starting position slowly. Maintain a small arch in your arms while doing this.
  • Maintain a firm core.
  • Rep this motion until you've completed the required number of reps.

Pros for doing reverse cable crossover 

Attempt to maintain your torso upright. Make sure you're not leaning too far back or forward.

Throughout the motion, flex your arms slightly.

Do not shrug your shoulders or bend your elbows. Change the plane of your arm movement as little as possible.

Upper body and hips are the motion paths. Make sure your legs are in a stable position. As you spread your arms out to the sides, move them horizontally at a 90-degree angle from the front of your body.

Raise your hands to a point above shoulder level to create a higher arc. The trapezius and lateral deltoid muscles play a significant role in motion.


The reverse cable crossover primarily targets your deltoids in the back. The anterior, posterior, and lateral deltoids are the three primary fibers that make up the deltoid. The deltoids in your back are the ones that get the most work.

This exercise will also target your back's central region, which runs from the pelvis to the traps.



Long sitting hours, injuries, or muscle imbalances are all reasons why many people struggle to maintain appropriate posture. Thankfully, reverse cable crossover is one of the best exercises for improving posture. Because of your job or because you have weak upper back muscles, you may be prone to slouching posture.

Your deltoid and upper back muscles will be tightened by reverse cable crossover, which will prevent you from slouching. Similarly, using your core muscles will help you maintain a straight back and activate your core for appropriate posture.


At the peak of each rep, reverse cable crossovers isolate your deltoid muscles, strengthening your shoulder muscles. Reverse cable crossovers, as an accessory activity, can help you increase your effectiveness in compound exercises like lateral raises and barbell bench presses.

Strong shoulders should be a part of every workout. Many workouts rely heavily on your posterior deltoids; thus, train them properly!


If you want to improve your physical look, focus on your shoulders during your workout. Most lifters overwork their arms and chests, resulting in unproportioned arms and shoulders.

It's crucial to work on your muscle symmetry for aesthetic reasons and to improve your overall body balance.


Take a look at these drills that offer the same advantages as reverse cable crossovers.



  • Put your forearms on the floor and straighten your legs behind you to form a plank position. Make sure your forearms and upper arms are at a 90-degree angle.
  • Make sure your core is tight and your back is totally straight.
  • Bring your body as near to the ground as possible. Pinch your shoulder blades together at the same time.
  • Maintain your deltoids' tightness.

Last Word

Reverse cable crossovers strengthen your posterior deltoids, or back muscles, and give you a three-dimensional shoulder appearance. Instead of lifting really large loads, concentrate on improving your technique. You will get the most out of this workout if you use the proper technique.

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