Exercise guide · Intermediate · Compound

Cable Standing Cross-over High Reverse Fly: How to Do It & Muscles Worked

The cable standing cross-over high reverse fly is a shoulder exercise that targets the deltoids, with secondary emphasis on the trapezius, rhomboids, and rear deltoids. It is performed using a cable machine and requires coordination, balance, and control to execute the movement properly.

Primary muscles
Shoulders
Secondary muscles
Traps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable standing cross-over high reverse fly
Front view: muscles worked by the cable standing cross-over high reverse fly. Primary: shoulders. Secondary: traps.
Back view: muscles worked by the cable standing cross-over high reverse fly. Primary: shoulders. Secondary: traps.
Primary Secondary

How to do the cable standing cross-over high reverse fly

  1. Step 1: Attach a D-handle to each side of a cable machine at shoulder height.
  2. Step 2: Stand in the middle of the cable machine with your feet shoulder-width apart.
  3. Step 3: Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
  4. Step 4: Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
  5. Step 5: Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
  6. Step 6: Pause for a moment at the peak of the movement, then slowly return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing cross-over high reverse fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Cross-over High Reverse Fly alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.