Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateIsolationCable
Cable Cross Over Revers Fly
Delts · Shoulders
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 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.
Muscles worked
Primary
Delts
rhomboids
Secondary
rhomboidstrapezius
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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