Cable Standing Cross-Over High Reverse Fly

Setup

1. 01Set both pulleys of a crossover station to the highest position with single handles or the cable balls.
2. 02Grab the left cable with the right hand and the right cable with the left hand so they cross in front of you.
3. 03Step back to center with the arms extended up and forward, crossed at the wrists.
4. 04Stand tall with a soft knee bend and a braced trunk.

Execution

1. 01Sweep the arms down and out in a wide arc, keeping a slight elbow bend.
2. 02Finish with the arms extended out to the sides at or just below shoulder height.
3. 03Squeeze the rear delts and mid-back at the end position.
4. 04Return slowly, letting the cables draw the arms back up into the crossed stretch.

Checkpoints

• -Arms move as fixed levers; elbow angle never changes.
• -Shoulders stay down while the arms sweep outward.
• -Full stretch is reached at the top with the wrists crossed.
• -Torso stays vertical without a bow-forward heave.

Common mistakes

• -Bending the elbows into a pulldown to move more weight.
• -Stopping short of the crossed stretch at the top.
• -Leaning the torso back and turning it into a lat sweep.
• -Racing the eccentric and letting the stacks clank.