10 Best Cable Standing Cross-over High Reverse Fly Alternatives for Shoulders

The Cable Standing Cross-over High Reverse Fly is done standing with a cable machine. Ranked closest by our scoring: the Cable Cross-over Revers 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 Standing Cross-over High Reverse Fly

Cable Standing Cross-over High Reverse FlyPlay demonstration
Primary muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Trapezius, Rhomboids, Rear Deltoids

How to perform Cable Standing Cross-over High Reverse Fly
  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.
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Ranked Cable Standing Cross-over High Reverse Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Cross-over High Reverse 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 Cross-over Revers FlyPlay demonstration

    1. Cable Cross-over Revers Fly

    95% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    The same equipment, taken with a neutral grip.

    How to perform this exercise
    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.

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

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

    Progression

    2. Cable Rear Delt Fly

    99% 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
    • Movement: rear-delt fly, the same as the Cable Standing Cross-over High Reverse Fly
    • Primary muscle: delts, the same as the Cable Standing Cross-over High Reverse Fly
    • Equipment: a cable, the same as the Cable Standing Cross-over High Reverse Fly
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
  3. Bent Over Low-pulley Side Lateral

    Progression

    3. Bent Over Low-pulley Side Lateral

    88% 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 Standing Cross-over High Reverse Fly
    • Equipment: a cable, the same as the Cable Standing Cross-over High Reverse Fly
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
  4. Cable Supine Reverse FlyPlay demonstration

    4. Cable Supine Reverse Fly

    87% match
    • Delts
    • Cable
    • Beginner
    • Isolation

    The same equipment, done lying on your back instead.

    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
    • Movement: rear-delt fly, the same as the Cable Standing Cross-over High Reverse Fly
    • Primary muscle: delts, the same as the Cable Standing Cross-over High Reverse Fly
    • Equipment: a cable, the same as the Cable Standing Cross-over High Reverse Fly
    • Body position: lying on your back, not standing
  5. Cable Seated Rear Lateral RaisePlay demonstration

    5. Cable Seated Rear Lateral Raise

    87% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    The same equipment, done seated instead.

    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 Standing Cross-over High Reverse Fly
    • Equipment: a cable, the same as the Cable Standing Cross-over High Reverse Fly
    • Body position: seated, not standing
  6. Cable Standing Rear Delt Row (With Rope)Play demonstration

    6. Cable Standing Rear Delt Row (With Rope)

    85% match
    • Delts
    • Cable
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
    3. Keep your back straight and your core engaged.
    4. Pull the cable towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Standing Cross-over High Reverse Fly
    • Equipment: a cable, the same as the Cable Standing Cross-over High Reverse Fly
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
  7. Barbell Rear Delt RaisePlay demonstration

    7. Barbell Rear Delt Raise

    85% match
    • Delts
    • Barbell
    • Intermediate
    • Isolation

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

    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 Standing Cross-over High Reverse Fly
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
  8. Sled Reverse Flye

    8. Sled Reverse Flye

    85% 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
    • Movement: rear-delt fly, the same as the Cable Standing Cross-over High Reverse Fly
    • Primary muscle: delts, the same as the Cable Standing Cross-over High Reverse Fly
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
  9. Band Pull Apart

    9. Band Pull Apart

    84% match
    • Delts
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Begin with your arms extended straight out in front of you, holding the band with both hands.
    2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
    3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
    4. Pause as you complete the movement, returning to the starting position under control.

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

    Why this matches
    • Primary muscle: delts, the same as the Cable Standing Cross-over High Reverse Fly
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
  10. Band Reverse FlyPlay demonstration

    10. Band Reverse Fly

    84% match
    • Delts
    • Band
    • Beginner
    • Isolation
    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
    • Movement: rear-delt fly, the same as the Cable Standing Cross-over High Reverse Fly
    • Primary muscle: delts, the same as the Cable Standing Cross-over High Reverse Fly
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable Standing Cross-over High Reverse Fly
    • Balance: harder to stay steady on than the Cable Standing Cross-over High Reverse Fly

Cable Standing Cross-over High Reverse Fly FAQ

What muscles does Cable Standing Cross-over High Reverse Fly work?

It primarily targets the posterior deltoid and engages scapular retractors (middle trapezius and rhomboids) with secondary activation of the posterior rotator cuff. Execute by initiating movement through scapular retraction and keeping a slight elbow bend to bias the rear delts.

What is the best bodyweight alternative to Cable Standing Cross-over High Reverse Fly?

Prone T and Y raises on the floor are the best bodyweight options to isolate the rear delts. Lie prone, raise the arms into a T or Y with thumbs up, and squeeze the shoulder blades at the top while keeping elbows soft to maintain posterior-deltoid engagement.

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