Reverse Cable Crossover (Rear Delt)
The Reverse Cable Crossover is an isolation exercise performed on a cable machine that targets the rear deltoids and upper back muscles to improve posture and shoulder stability. By crossing the cables in front of the body, this movement provides continuous tension through a full range of motion, helping to build a balanced and healthy shoulder girdle.
Because the rear deltoids are small postural muscles easily overpowered by the larger lats and traps, the AI analyzes your RPE and load data to ensure you aren't compensating with momentum or excessive weight. By tracking your recovery metrics like HRV and sleep, the app helps prevent overuse injuries in the shoulder joint, which is involved in almost all upper body movements. If you report shoulder impingement or pain, the system can instantly recommend neutral-grip alternatives or adjust volume to keep your training safe and effective.
Form Cues
- Stand centrally between the pulleys with feet shoulder-width apart
- Grasp the left cable with your right hand and the right cable with your left hand
- Keep a slight, fixed bend in your elbows throughout the entire movement
- Drive your arms outward and back until they align with your torso
- Squeeze your shoulder blades together firmly at the peak of the movement
- Don't shrug your shoulders up toward your ears while pulling
- Don't use momentum or swing your torso to move the weight
- Don't lock your elbows completely straight
- Don't jut your head forward as your arms move back
- Don't bend your elbows further during the pull like a tricep extension
Common Mistakes
- Shrugging the upper traps
- Using excessive weight
- Turning the movement into a tricep press
- Jutting the head forward
- Failing to control the eccentric return
Muscles Worked
This exercise primarily isolates the posterior (rear) deltoids, which are essential for pulling the shoulders back and maintaining upright posture. It also heavily recruits the rhomboids and middle trapezius to retract the scapula, while the forearms work isometrically to maintain grip on the handles.
Primary
Secondary
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