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Low Pulley Row To Neck

The Low Pulley Row To Neck primarily targets your Shoulders, with support from Biceps, Middle Back, Traps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Biceps, Middle Back, Traps

How to perform Low Pulley Row To Neck

  1. Step 1. Sit on a low pulley row machine with a rope attachment.
  2. Step 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. Step 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. Step 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. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific shoulder muscles does the low pulley row to neck target?

This movement primarily targets the posterior deltoids and the upper trapezius. It is an effective isolation exercise for improving shoulder width and rear-end thickness.

What is the most important form cue for this exercise?

Keep your elbows high and flared out as you pull the handle toward your neck. Avoid pulling with your biceps and focus on leading the movement with your elbows.

What common mistake should I avoid during the pull?

Avoid using momentum or leaning your torso too far back to move the weight. Keep your spine neutral and ensure the movement is controlled to isolate the rear deltoids.

How should a beginner progress if the movement feels awkward?

Start with a light resistance band or a face pull variation to build the necessary mind-muscle connection. Focus on the squeeze at the top of the rep before increasing the cable weight.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions with a focus on high volume and short rest periods. This exercise is best utilized at the end of a shoulder or back workout.

Sample sets & reps for Low Pulley Row To Neck

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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