Cable Reverse Cross-Over Fly

1. Setup:

   • Position the cable machine in front of you. Adjust the pulleys to a high setting.

   • Attach the handles to both pulleys.

2. Starting Position:

   • Stand in the center of the cable machine with your feet shoulder-width apart.

   • Grab a handle in each hand with an overhand grip (palms facing down).

   • Step back slightly to create tension in the cables while keeping your arms straight in front of you at shoulder height.

3. Body Positioning:

   • Hinge slightly forward at your hips, maintaining a straight back, and keep your knees slightly bent.

   • Your arms should be extended in front of you, with a slight bend in the elbows.

4. Movement:

   • Engage your core and begin the movement by opening your arms out to the sides in a sweeping motion.

   • Pull the handles outward and slightly backward, focusing on using your rear shoulders and upper back muscles.

   • Keep a slight bend in your elbows as you move your arms apart.

   • Pause for a moment when your arms are fully extended to the sides.

5. Return to Starting Position:

   • Slowly bring your arms back to the starting position by reversing the motion, controlling the cables as you return to the center.

   • Ensure that you maintain tension in the cables throughout the movement.

6. Repetitions:

   • Perform 10 to 15 repetitions, resting for 30 seconds to 1 minute between sets.

   • Aim for 2 to 3 sets depending on your fitness level.

Tips:

• Focus on controlled movements to avoid swinging or using momentum.

• Squeeze your shoulder blades together at the peak of the movement for maximum muscle engagement.

• Start with lighter weight and increase gradually as you become comfortable with the form.