Cable 45 Degree Reverse Fly

Stand in the middle of a cable crossover with the pulleys set above head height, grab the handles with your arms crossed, and hold them crossed in front of your chest at shoulder height. Set up so the cables come down diagonally at about 45 degrees, then brace your abs and glutes to lock your torso.

Keep a slight bend in your elbows and open your arms to the sides until they form a T at shoulder height. Opening as if pushing the angled cables out and back loads the rear delts well.

Pause briefly at the top, then slowly bring your arms back together and cross them in front of your chest again. Returning at shoulder height keeps the cable angle the same and maintains tension.

Focus on the rear delts spreading your arms out to the sides. Because the cables come from above, you can feel the backs of your shoulders lengthen even where your arms come together.

If your hands drop below shoulder height, the cable angle changes and tension leaks to your back and arms. Shrugging or swinging your torso as you open brings in the traps and momentum first.

Exhale as you open your arms and inhale as you bring them together. Steady breathing makes the top pause easier.

Adjust the pulley height little by little to find the angle that loads the backs of your shoulders best. Remembering that height makes it easier to reproduce the same tension in your next session.