10 Best Cable Cross-over Revers Fly Alternatives for Limited Equipment

The Cable Cross-over Revers Fly is done standing with a cable machine. Ranked closest by our scoring: the Cable Standing Cross-over High Reverse Fly, the Cable Supine Reverse Fly and the Cable Seated Rear Lateral Raise. Two harder versions, the Cable Rear Delt Fly and the Bent Over Low-pulley Side Lateral, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Cross-over Revers Fly

Cable Cross-over Revers FlyPlay demonstration
Primary muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Rhomboids, Trapezius

How to perform Cable Cross-over Revers Fly
  1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
  2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
  3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
  4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
  5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Cable Cross-over Revers Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable Cross-over Revers Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Standing Cross-over High Reverse FlyPlay demonstration

    1. Cable Standing Cross-over High Reverse Fly

    95% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    The same equipment, taken with a rope handle.

    How to perform this exercise
    1. Attach a D-handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the cable machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
    4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
    5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
    6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: a cable, the same as the Cable Cross-over Revers Fly
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  2. Cable Rear Delt Fly

    Progression

    2. Cable Rear Delt Fly

    95% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the delts.

    How to perform this exercise
    1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
    2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
    3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
    4. Pause at the end of the motion before returning the handles to the start position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: a cable, the same as the Cable Cross-over Revers Fly
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  3. Bent Over Low-pulley Side Lateral

    Progression

    3. Bent Over Low-pulley Side Lateral

    92% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want a harder version that works the delts one side at a time.

    How to perform this exercise
    1. Select a weight and hold the handle of the low pulley with your right hand.
    2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
    3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
    4. Slowly lower the weight back to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: a cable, the same as the Cable Cross-over Revers Fly
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  4. Cable Supine Reverse FlyPlay demonstration

    4. Cable Supine Reverse Fly

    91% match
    • Delts
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the delts.

    How to perform this exercise
    1. Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
    2. Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
    3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: a cable, the same as the Cable Cross-over Revers Fly
    • Body position: lying on your back, not standing
  5. Cable Seated Rear Lateral RaisePlay demonstration

    5. Cable Seated Rear Lateral Raise

    90% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want to work the delts with less balance to manage.

    How to perform this exercise
    1. Sit on a bench facing the cable machine with your feet flat on the ground.
    2. Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
    3. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then slowly lower your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: a cable, the same as the Cable Cross-over Revers Fly
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Cable Cross-over Revers Fly
  6. Sled Reverse Flye

    6. Sled Reverse Flye

    89% match
    • Delts
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
    2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
    3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
    4. Return to the starting position, taking a couple steps back to take the slack out of the line.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  7. Band Reverse FlyPlay demonstration

    7. Band Reverse Fly

    89% match
    • Delts
    • Band
    • Beginner
    • Isolation

    A good swap when you have a band to work with, and it still works the delts.

    How to perform this exercise
    1. Attach the band to a stationary object at chest height.
    2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
    3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
    4. Squeeze your shoulder blades together at the top of the movement.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  8. Barbell Rear Delt RaisePlay demonstration

    8. Barbell Rear Delt Raise

    85% match
    • Delts
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  9. Dumbbell Rear FlyPlay demonstration

    9. Dumbbell Rear Fly

    84% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Extend your arms straight down towards the ground, palms facing each other.
    4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Cross-over Revers Fly
  10. Dumbbell Reverse FlyPlay demonstration

    10. Dumbbell Reverse Fly

    84% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Extend your arms straight down in front of you, palms facing each other.
    4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Cross-over Revers Fly
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Cross-over Revers Fly

Why You Might Need a Cable Cross-over Revers Fly Alternative

You might substitute the cable cross-over reverse fly because of gym access, shoulder pain, equipment failure, or the need for variation. Cables provide continuous tension, but dumbbells, bands, and bodyweight options can replicate horizontal abduction and scapular retraction while reducing joint stress. For rehab, choose movements that limit overhead elevation and emphasize scapular control, keep a neutral spine, lead the motion with the elbow, and stop when you feel compression under the acromion to avoid impingement. Substitutes also let you change loading patterns (eccentric focus, pause reps) to improve posterior-delt recruitment and overall shoulder balance.

Cable Cross-over Revers Fly FAQ

What is the best bodyweight alternative to Cable Cross-over Revers Fly?

Prone Y-raises on an incline bench or the floor are the best bodyweight option because they isolate horizontal abduction and posterior-delt fibers. Keep thumbs up, neck neutral, and squeeze the rear delts at the top while avoiding momentum.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology