One of the best shoulder exercises you’re not doing for your shoulders is cross cable posterior flyes. And, when you combine the posterior flyes variation with a cross cable “Y” press, you’ll feel your delts lighting up like you haven’t felt in a long time!

I love training the upper back with bands and dumbbells, but cables can also be very effective at teaching position and creating a lot of metabolic stress on the muscles of the upper back and the posterior aspect of the shoulders.

Dependent upon the number of pulleys you have in series with your cable machine, the weight you use should be light enough to achieve full range of motion but heavy enough to elicit the target training effect. Fewer pulleys will make the weights heavier and possibly affect your ability to move the weight stack “smoothly” – which is optimal for these movements.

In the video, I show two of my absolute favorite cross cable variations – cross cable flyes and cross cable “Y” press. I used both in a superset and it felt amazing. This was the supplemental work after heavy pressing and we hit 4 sets x 10 reps each variation. In between every set, you should be tempering (foam rolling or barbell rolling) your lats and performing various stretches at different angles for your shoulders.

Posterior Delts Destruction
1A) Cross Cable Flyes, 4 sets x 10 reps
1B) Cross Cable “Y” Press, 4 sets x 10 reps
– Stretch shoulders and foam roll lats x Repeat

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