Cable Cross Over Reverse Fly

Hold both cable handles and cross your arms in front of your body. Lift your chest and lower your shoulders. The rear delts are loaded from the start, but your torso can easily sway, so brace your abs and glutes to lock in first.

Open your arms out and back, thinking of your elbows spreading wider than your hands. Think of the rear delts opening your arms behind you to limit trap and arm involvement.

Pause briefly at the top, then return slowly and cross your arms again. Control the speed so the cables do not quickly pull your shoulders forward.

Focus on the rear delts spreading and drawing your arms back together. Check that your elbows travel wider than your hands and that you feel the work behind your shoulders.

Shrugging or swinging your torso brings in the traps and momentum before the rear delts. If you bend your elbows too much and pull like a row, the tension shifts, so keep the arm angle mostly unchanged.

Exhale as you open your arms and inhale as you return. Steady breathing makes the top pause and controlled return easier.

For rear delts, the pause and tempo matter more than the weight. If your neck stays relaxed and you feel the back of your shoulders at the 1-second pause, you have found a good position.