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.

Cable Standing Cross-over High Reverse FlyWatch the Cable Standing Cross-over High Reverse Fly

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Standing Cross-over High Reverse Fly

The steps for the Cable Standing Cross-over High Reverse Fly itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids, rear deltoids · Cable · Intermediate · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Cross-over Revers FlyPlay demonstration

    1. Cable Cross-over Revers Fly

    95% match

    Delts · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Cable
    How to perform it
    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 · Intermediate · Isolation

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

    • Cable
    How to perform it
    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 · Intermediate · Isolation

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

    • Cable
    How to perform it
    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 · Beginner · Isolation

    The same equipment, done lying on your back instead.

    • Cable
    How to perform it
    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 · Intermediate · Isolation

    The same equipment, done seated instead.

    • Cable
    How to perform it
    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 · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Cable
    How to perform it
    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 · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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

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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