라이브러리로시작 
끝 
운동 라이브러리
Standing Cable Cross-Over High Reverse Fly
A reverse fly from high crossed pulleys pulled down and back, hitting the rear delts through a long overhead-to-side arc with a loaded stretch at the top.
어깨케이블Horizontal abduction
주동근
후면 삼각근
협응근
중부 승모근능형근광배근
장비
케이블
패턴
Horizontal abduction
준비 자세
- 01Set both pulleys of a crossover station to the highest position with single handles or the cable balls.
- 02Grab the left cable with the right hand and the right cable with the left hand so they cross in front of you.
- 03Step back to center with the arms extended up and forward, crossed at the wrists.
- 04Stand tall with a soft knee bend and a braced trunk.
수행
- 01Sweep the arms down and out in a wide arc, keeping a slight elbow bend.
- 02Finish with the arms extended out to the sides at or just below shoulder height.
- 03Squeeze the rear delts and mid-back at the end position.
- 04Return slowly, letting the cables draw the arms back up into the crossed stretch.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps with light stacks.
- -The overhead crossed start makes this the longest-stretch rear delt fly available; prioritize range over load.
- -Rotate it with the chest-height crossover reverse fly to cover different points of the arc.