Cable Rear Delt Crossover
Differentiation: Mechanics
This variation of a Crossover is unique from other reverse fly exercises. Here is how: you cross your hands and | pull apart two cable pulley attachments | from opposite sides of each arm. The attachments are set high. This movement engages and develops your rear delt muscles and your lat muscles. You also use a cable machine. The machine keeps continual resistance applied to your shoulders | and lats. Finally, this is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set each pulley at its highest setting.
3) Obtain two single stirrup handle attachments.
4) Clip an attachment onto the pulley hook on each side.
5) Stand between two cable pulleys, at an equal distance from each pulley.
6) Place your feet shoulder-width apart.
7) Grasp the cable on your right side with your left hand, and the cable on the left side with your right hand.
8) ...with your palms facing downward.
9) Extend your arms straight in front of you.
10) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, and your body as stationary as possible, exhale while you flex your lats while arcing each hand back
3) ...until you feel your back muscles stretch and your arms and shoulders form an airplane-like position.
4) Squeeze the handles and hold for a count of two seconds.
5) Then, inhale while you allow the handles to retract back to their starting positions using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your rear delts.
Keep your body from swaying with the weight.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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