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Low Pulley Row To Neck

Low Pulley Row To Neck is a beginner compound cable exercise that mainly works your shoulders, with help from your biceps, upper back and traps.

💪 Shoulders🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Low Pulley Row To Neck: starting position
Starting position
Low Pulley Row To Neck: end position
End position

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.

Muscles worked

Primary: ShouldersSecondary: BicepsSecondary: Upper backSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Low Pulley Row To Neck alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the low pulley row to neck work?

It mainly works your shoulders; your biceps, upper back and traps assist.

How many sets and reps of low pulley row to neck should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the low pulley row to neck good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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