Shoulders
Cable pull
Standing cable crossover reverse fly
Two-arm cross reverse fly for rear shoulders.
Setup
Adjust both cables to shoulder height.
Stand centrally between the cable towers.
Grab the left handle with the right hand and the right handle with the left hand, using a cross grip.
Take one to two steps forward to create tension on the cables.
Bend knees slightly, lift chest, and pull shoulder blades back and down.
Keep arms almost straight, with elbows minimally bent.
Execution
Open both arms simultaneously in a wide semicircular motion to the rear.
Keep elbows at shoulder height. Focus on rear delts and upper back.
Squeeze shoulder blades firmly together in the end position, keeping arms wide open.
Return the cable under control until arms cross in front of the body again, without letting shoulders collapse forward.
Breathing: Exhale when opening, inhale when returning.
