Low Pulley Row To Neck
Muscles worked
Instructions
- 1Sit on a low pulley row machine with a rope attachment.
- 2Grab 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.
- 3While 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.
- 4After 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Low Pulley Row To Neck
The low pulley row to neck is a variation of the seated cable row that shifts the pulling point toward the neck rather than the abdomen, raising the elbows much higher than in a classic row. Sitting facing the pulley with a rope in hand, you pull toward your neck while keeping your upper arms parallel to the floor, which places more emphasis on the side deltoid and traps than on the middle back. It's a great hybrid exercise combining pulling and shoulder work, useful for adding variety at the end of a back or shoulder session.
check_circleBenefits
- check_circleTargets the side deltoid and traps with a high pulling path
- check_circleCombines pulling work and shoulder work in one exercise
- check_circleAdds variety compared to a classic seated row
- check_circleAlso strengthens the middle back and biceps
lightbulbExecution tips
- lightbulbKeep your torso almost completely vertical throughout the movement
- lightbulbLet your elbows flare outward during the pull
- lightbulbPull until your hands are close to your ears
- lightbulbReturn slowly to the starting position while keeping your torso still
warningCommon mistakes
- warningRocking the torso forward and back to help pull
- warningKeeping the elbows low like a classic row
- warningUsing a load too heavy that breaks the high elbow path
- warningReleasing tension too fast at the end of the movement
helpFrequently asked questions
How is this different from a classic seated row?expand_more
The elbows rise much higher here, up toward the neck, which shifts the emphasis from the middle back to the shoulders and traps.
Should I use a rope or a straight bar?expand_more
A rope is recommended since it allows a more natural hand path toward the ears at the end of the movement.
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