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Low Pulley Row To Neck

A beginner strength exercise for the shoulders, done with a cable.

Low Pulley Row To Neck: starting positionLow Pulley Row To Neck: finishing position
Main muscles
Shoulders
Also works
Biceps and Upper back
Equipment
Cable
Level
Beginner
Type
Compound
Movement
Pull

How to do the Low Pulley Row To Neck

  1. Sit on a low pulley row machine with a rope attachment.
  2. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
  3. While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
  4. After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Low Pulley Row To Neck

Questions

What muscles does the Low Pulley Row To Neck work?

Mainly the shoulders, with the biceps and upper back helping.

Is the Low Pulley Row To Neck good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Low Pulley Row To Neck?

Good alternatives that train the shoulders: Alternating Cable Shoulder Press, Cable Internal Rotation, Cable Rope Rear-Delt Rows or Cable Shoulder Press.

How many sets and reps of the Low Pulley Row To Neck should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).