Cable Crossover Reverse Fly
Shoulders · Cable · Beginner
How to do it
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Delts
Secondary: Rhomboids, Trapezius
Is your Cable Crossover Reverse Fly good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 2 kg |
| Novice | 5.5 kg |
| Intermediate | 9 kg |
| Advanced | 15 kg |
| Expert | 21 kg |
| Veteran | 29 kg |
| Elite | 37 kg |
| Master | 47.5 kg |
| Apex | 58 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Crossover Reverse Fly.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Crossover Reverse Fly rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your delts.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Crossover Reverse Fly FAQ
What muscles does the Cable Crossover Reverse Fly work?
The primary target is delts. It also involves rhomboids, trapezius while you keep the movement controlled.
How many sets and reps should I do for the Cable Crossover Reverse Fly?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Crossover Reverse Fly strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
