Shoulders · Cable
Cable Standing Cross Over High Reverse Fly
How to do the cable standing cross over high reverse 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
Set two high cable pulleys and grip the left handle in your right hand and the right handle in your left hand so the cables cross in front of you. Keeping your arms nearly straight, pull the handles out and back in a wide arc until your arms are level with your shoulders, then return with control.
- 1Rear delts and upper back driving your arms back and out
- 2Shoulder blades squeezing together at the top
- 3Tension held in the rear delts rather than the traps
Common mistakes
- Bending your elbows to turn it into a row
- Shrugging your traps up as you open the arms
- Swinging your torso to fling the handles back
Muscles worked
The cable standing cross over high reverse fly mainly works the rear delts, with the mid traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable standing cross over high reverse 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.