Cable Cross-Over Revers Fly

준비 자세

1. 01Set both pulleys of a crossover station to about chest or shoulder height.
2. 02Grab the left handle with the right hand and the right handle with the left hand so the cables cross.
3. 03Step back to the center of the station with arms extended forward and crossed slightly.
4. 04Stand tall with a soft knee bend and shoulders pulled down away from the ears.

수행

1. 01Open the arms out and back in a wide arc, keeping a slight elbow bend.
2. 02Finish with the arms in line with the shoulders or slightly behind.
3. 03Squeeze the rear delts and mid-back for a beat.
4. 04Return under control, letting the hands cross again in front of the chest.

체크포인트

• -Elbow angle stays fixed; the movement happens at the shoulders.
• -Shoulders stay depressed, not shrugged toward the ears.
• -Hands travel back level with the shoulders, not diving downward.
• -Cables stay taut through the full crossover at the front.

흔한 실수

• -Bending and straightening the elbows so it becomes a rowing motion.
• -Using loads that force the torso to rock backward.
• -Cutting the crossover short at the front and losing the stretch.
• -Shrugging the traps to move the weight instead of the rear delts.