Cable Crossover Rear Delt Raise: how to do it right
In short: Rear delt isolation on a crossed cable, with maximal load on the back of the shoulder in the stretched position, arm crossed in front of you.
How to do it, step by step
- 1Stand between the pulleys set at shoulder height and grab the opposite handle to create the cross in front of you.
- 2Arm almost straight, elbow in a very slight fixed bend, torso steady and leaning slightly.
- 3Open your arm backward in horizontal abduction until your arm lines up with your shoulder, without forcing the shoulder blade to retract.
- 4Don't try to squeeze your shoulder blade at the end of the range: keep the tension on the delt.
- 5Slow the return over 2 to 3 seconds, letting your arm come back crossed in front, with no bounce.
- 6Chain reps smoothly, keeping the cable taut at all times.
The mistake to avoid
Don't swing your torso to open your arms, control the movement.
Other common mistakes
- Retracting your shoulder blades to pull heavier: that shifts the work to the rhomboids, keep the scapula stable and the movement at the shoulder.
- Bending then straightening the elbow like a row: lock in a fixed elbow angle and only open from the shoulder.
- Letting the cable bounce you back: slow the return over 2 to 3 seconds to load the stretched position.
- Going too heavy and compensating with your torso: lighten up to keep the movement clean and controlled.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover, in charge of horizontally abducting the arm backward. The rhomboids and mid traps help by stabilizing the scapula, but stay secondary as long as you don't deliberately retract your shoulder blades.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Stand between the pulleys set at shoulder height and grab the opposite handle to cross your arm in front of you. Arm almost straight, elbow in a slight fixed bend, torso steady and leaning slightly. Open your arm backward in horizontal abduction from the shoulder alone, without bending the elbow or pulling with the shoulder blade.
How far should I go?
Go for the full cross in front of you, that's where the rear delt is most stretched and most loaded. On the opening, line your arm up with your shoulder, no need to force past that. The real work happens when you slow the return to this crossed position, never shorten that phase.
I don't feel anything, is that normal?
You should feel the rear delt, the back of the shoulder. If you mostly feel it between your shoulder blades, you're retracting the scapula instead of opening from the shoulder. Go lighter, keep the shoulder blade stable, go for the full cross and decelerate hard on the return: this muscle responds best in the stretched position.
How fast should I do the movement?
Slow the return to the cross over 2 to 3 seconds, with no bounce or jerk. The opening to the back can be crisp but controlled. It's the deceleration into the stretch that does all the work here.
How should I breathe?
Breathe in during the controlled return to the crossed position, breathe out as you open your arm backward. Keep your trunk braced and your pelvis fixed so the move doesn't turn into a torso swing.