Low Pulley Row To Neck

The Low Pulley Row To Neck is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnercablepullcompound
Low Pulley Row To Neck - starting position

Starting position

Low Pulley Row To Neck - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Biceps Middle Back Traps

The shoulders handles the primary load during this movement. The biceps and middle back and traps assist as stabilizers throughout the range of motion.

How to Low Pulley Row To Neck

  1. 1

    Sit on a low pulley row machine with a rope attachment.

  2. 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. 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. 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. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Low Pulley Row To Neck work?

The Low Pulley Row To Neck primarily works the Shoulders. Secondary muscles include the Biceps, Middle Back, Traps, which assist during the movement.

Is the Low Pulley Row To Neck good for beginners?

Yes, the Low Pulley Row To Neck is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Low Pulley Row To Neck?

You need cable to perform the Low Pulley Row To Neck. Most commercial gyms will have this available.

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