Reverse Cable Crossover
1. Using a thumbs-up grip, grab the handles attached to two high pulleys (left-side handle in right hand, right-side handle in left hand), stand upright and centrally with pulleys in front of you. (Note: during cable crossovers for chest, the pulleys are behind you.)
2. Pull your hands backward (and slightly down) in an arc, arms nearly parallel to the floor until your hands are In line with your shoulders (forming a n.
3. Return the handles back to the start position where your right hand is directly in front of the left shoulder and your left hand in front of the right shoulder.
Primary: Posterior deltoid.
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.
Trajectory: To target the posterior deltoid, your arms should move directly back (and downward slightly) almost parallel to the floor. If the hands are raised through a higher arc to a point above shoulder level, the trapezius and lateral deltoid make a bigger contribution to the movement.
Body position: The posterior deltoid is best targeted with your torso upright, not leaning too far forward or back.
Range: Crossing your hands over one another (uncrossing the cables) at the start position increases the range of motion and muscle stretch, thereby making the posterior deltoid work harder.
Supported reverse cable crossover: You can do this exercise (seated or standing) either with the chest supported on the backrest of an incline exercise bench or with the chest against the pad of a preacher bench. The bench is positioned centrally between two cable pulleys. Whether you sit on the bench or stand over it is optional, but you must be positioned high enough to allow the arms to perform the exercise without obstruction, with the pulleys level or just higher than your head. This variation is easier on your lower back, so you can focus on working the deltoid.