Library / Rear Deltoid
Standing Cable Rear Delt Crossover
Cable · Isolation · Isolation
Rear Deltoid Upper BackTraps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid
- Secondary muscles
- Upper Back, Traps
- Equipment
- Cable
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 12-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Grab the left high cable with your right hand and the right high cable with your left hand.
- Step back and sweep your arms outward and downward at a 45 degree angle.
- Keep your arms nearly straight to keep maximum tension on the rear delts.
Joint & safety considerations
No specific joint contraindications are flagged for Standing Cable Rear Delt Crossover. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Chest-Supported Rear Delt Dumbbell Fly | Dumbbell swap | Dumbbell |
| Dumbbell Prone Rear Delt Swing | Dumbbell swap | Dumbbell |
| Dumbbell Rear Lateral Raise | Dumbbell swap | Dumbbell |
| Resistance Band Pull-Apart | Bands swap | Bands |
| Resistance Band Shoulder Pass-Through | Bands swap | Bands |
| Reverse Pec Deck Rear Delt Fly | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.