Cross-over Revers Fly
Target Muscle
Secondary Muscles
Equipment
Bend your knees slightly and bend over at the waist while keeping your back straight, so your torso is almost parallel to the floor.
Extend your arms in front of you so they are perpendicular to your torso, with the weights meeting at the center.
Keeping your arms slightly bent, open your arms to the sides (in a reverse fly) until they are parallel to the ground.
Slowly lower the dumbbells back to the starting position in front of you, crossing one over the other, and repeat the exercise for the desired number of repetitions.
Pro Tip
Controlled Movement: Avoid rushing through the movement. The key to this exercise is slow, controlled movement, which will engage your muscles more effectively. As you bring your arms out to the sides, squeeze your shoulder blades together, then slowly return to the starting position. Correct Weight: Use a weight that allows you to complete the exercise with proper form. If the weight is too heavy, you may end up using your back or other muscles to compensate, which can lead to injury. Start with a lighter weight and gradually increase as your strength improves. Avoid Locking Your Elbows: When performing the Cross-over Reverse Fly, avoid locking your elbows. Keeping a slight bend in your elbows