Shoulders · Cable
Cable Cross Over Revers Fly
How to do the cable cross over revers fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand between two high pulleys, grab the opposite handle in each hand so the cables cross in front of you, and start with your arms out wide. Pull the handles apart and back in a wide arc, squeezing your rear delts, then return slowly to the crossed start.
- 1Feel your rear delts pulling your arms back and apart
- 2Keep a soft bend in your elbows through the arc
- 3Squeeze your shoulder blades together at the back
Common mistakes
- Don't bend your elbows to row the cables in
- Avoid shrugging your traps to move the weight
- Don't let your torso swing to assist the pull
Muscles worked
The cable cross over revers fly mainly works the rear delts, with the mid traps and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
Kovo programs the cable cross over revers fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.