Male

Cable Cross over Revers Fly

Muscles involved

Understanding exactly where the cable cross over reverse fly fits into your workout plan can make a massive difference in your shoulder development. This machine and cable exercise is ideal as a powerful finisher at the end of an upper body or push session. After your heavy compound lifts have done their job, the continuous tension from the pulleys lets you isolate your shoulders with precision without taxing your joints with heavy weights. Alternatively, you can use light resistance during your warm-up to activate the rear portion of your shoulders and prepare the joint for heavier pressing movements. Placing this exercise strategically at the close of your session ensures maximum muscular fatigue and a massive pump, making sure you hit every angle of your shoulders safely.

How to do it

1. Stand between two high pulleys with the cables crossed. 2. Grip the right cable with your left hand and the left cable with your right hand. 3. Open your arms to the sides, contracting your rear deltoids. 4. Return to the starting position and repeat.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Cross the cables slightly in front for a greater contraction of your upper back. - Keep your arms almost straight with a slight bend in your elbows. - Control the return to the starting position to maintain tension.