Hominin · exercise
Low Pulley Row To Neck
Low Pulley Row To Neck is a beginner strength exercise using cable. It works the shoulders, with help from the biceps, middle back and traps.
beginnercablepull movementcompoundstrength
- Main muscles
- shoulders
- Also works
- biceps, middle back, traps
How to do it
- Sit on a low pulley row machine with a rope attachment.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternating Cable Shoulder Press · cable, beginner
- Bent Over Low-Pulley Side Lateral · cable, beginner
- Cable Internal Rotation · cable, beginner
- Cable Rear Delt Fly · cable, beginner
- Cable Rope Rear-Delt Rows · cable, beginner
- Cable Seated Lateral Raise · cable, beginner
- Cable Shoulder Press · cable, beginner
- External Rotation with Cable · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).