How to do a cable crossover reverse fly

Setup:

1. Cable Machine: Stand in the center of a cable crossover machine with the pulleys set to high position.
2. Grip: Reach across your body and grab the handle from the right side of the machine with your left hand, and the left handle with your right hand.
3. Stance: Step forward slightly with one foot and maintain a staggered stance for stability.
4. Body Position: Hinge forward slightly at the hips, keeping your back straight and core engaged. Your arms should be extended in front of you with a slight bend in your elbows.

The Lift:

1. Initiate: Keeping your arms straight, open your arms out to the sides and back until you feel a contraction in your rear deltoids and upper back muscles. Your torso should remain stationary.
2. Squeeze: Pause briefly at the top of the movement, squeezing your shoulder blades together.
3. Controlled Return: Slowly return your arms to the starting position, resisting the pull of the cables.

Tips:

• Focus on the Rear Deltoids: Think about pulling your shoulder blades together rather than just moving your arms.
• Maintain Tension: Keep tension in the cables throughout the entire movement.
• Control the Movement: Avoid swinging your arms or using momentum.
• Variations: You can adjust the height of the pulleys to target different areas of your back and shoulders.