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Shoulders

Reverse Cable Crossover

The Reverse Cable Crossover is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 50%, mid traps 14% and rhomboids 12%.

Also known as: reverse cable fly

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set both pulleys of a cable crossover just above shoulder height with no attachments.
  2. Take the left cable in the right hand and the right cable in the left hand.
  3. Step back to the middle, arms crossed in front of the chest at shoulder height.
  4. Sweep both arms out and back until they are in line with the shoulders.
  5. Return slowly until the arms cross again in front of the chest.

Tips

  • Keep the arms long with a fixed soft bend at the elbows.
  • Keep the ribs down and the torso still.
  • Let the arms cross fully at the front for a long stretch.

Common mistakes

  • Bending the elbows and pulling the cables in toward the body.
  • Leaning back to finish the movement.
  • Letting the hands drop below shoulder height.

Muscles worked by the Reverse Cable Crossover

  • Rear delts Primary50%
  • Mid traps Secondary14%
  • Rhomboids Secondary12%
  • Side delts Minor8%
  • Lower traps Minor6%
  • Rotator cuff Stabilizer6%
  • Spinal erectors (lower back) Stabilizer2%
  • Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Reverse Cable Crossover alternatives

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Frequently asked questions

What muscles does the Reverse Cable Crossover work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Reverse Cable Crossover good for beginners?

The Reverse Cable Crossover is rated intermediate. If you are new, learn the Prone Lateral Raise first and build up from there.

What is a good alternative to the Reverse Cable Crossover?

For example the Cable Rear Delt Fly (Cuff), Bent Over Cable Rear Delt Fly and Prone Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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