Cable Reverse Fly

rear delts, rhomboidsCable Crossover

Isolation exercise targeting the rear delts and rhomboids. Dual cable tension maintains constant resistance throughout the movement to improve posture and shoulder joint stability.

How to do it

1Stand in the middle of a cable crossover, grabbing the right pulley with your left hand and the left pulley with your right.

2Take a step back, set a slight bend in your elbows, and keep them locked in that position.

3Keep your chest tall, brace your core, and pull your shoulders down.

4Pull your arms out to the sides and slightly back by contracting your rear delts.

5Slowly return to the starting position, feeling a full stretch across your upper back muscles.

Common mistakes

Bending and straightening your elbows during the movement, turning it into a tricep exercise.

Shrugging your shoulders toward your ears, overactivating the upper traps.

Swinging your torso, which reduces the isolated load on the target muscles.

Breathing

Exhale as you pull your arms out to the sides, and inhale as you return to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.