High Crossover Cable Rear Delt Fly
Also known as: high cable reverse fly, high cable rear delt fly, cross cable rear delt fly, cable crossover reverse fly, standing cable reverse fly, cable rear delt crossover, high cable crossover rear delt fly
In SetGrip: Cable Rear Delt Fly (High Crossover)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Standing between shoulder-height pulleys with the cables crossed puts the line of pull directly in line with your rear delts, no bent-over hinge required. That makes it easier to hold position deep into a session than the bent-over cable rear delt fly, at the cost of some cheating room; step back from the stack if it starts moving you.
How to do the High Crossover Cable Rear Delt Fly
- Attach a D-handle to each side of a cable machine at shoulder height.
- Stand in the middle of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
- Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
- Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
- Pause for a moment at the peak of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the High Crossover Cable Rear Delt Fly work?
The High Crossover Cable Rear Delt Fly primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the High Crossover Cable Rear Delt Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the High Crossover Cable Rear Delt Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the High Crossover Cable Rear Delt Fly?
If you cannot do the High Crossover Cable Rear Delt Fly, try the Bent over Cable Rear Delt Fly, the Lying Cable Rear Delt Fly or the Incline Bench Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the High Crossover Cable Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.