Low Pulley Row To Neck
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.
How to program the Low Pulley Row To Neck
Sets and reps
As a compound movement, the Low Pulley Row To Neck responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Low Pulley Row To Neck is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Low Pulley Row To Neck into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Low Pulley Row To Neck work?
The Low Pulley Row To Neck primarily targets the Shoulders. It also recruits the Biceps, Middle Back, Traps as supporting muscles.
What equipment do I need for the Low Pulley Row To Neck?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Low Pulley Row To Neck should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
