Cable Standing Cross-Over High Reverse Fly

RhomboidsCableIntermediate
Start by standing upright facing a cable machine. Grasp the handles with an overhand grip and fully extend your arms forward. Keep a slight bend in your elbows. Step back a few steps to create tension on the cables. Engage your core and maintain a stable stance with a slight bend in your knees. Keep your back straight and chest up throughout the exercise. Simultaneously, lift your arms out to the sides and up, forming a 'T' shape with your body. Keep your elbows slightly bent and lead with your elbows as you raise your arms. Focus on squeezing your shoulder blades together at the top of the movement while maintaining control. Pause briefly at the top position, then slowly lower your arms back to the starting position. Repeat for the desired number of repetitions. Remember to maintain proper form and avoid using momentum or excessive swinging during the exercise.

How to perform the Cable Standing Cross-Over High Reverse Fly

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing Cross-Over High Reverse Fly using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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