Low Pulley Row To Neck

A beginner strength exercise for the shoulders, biceps and back, done with a cable machine.

Movement guide

Low Pulley Row To Neck

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusShoulders · Biceps · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Low Pulley Row To Neck demonstrated on the 3D figure

3D demoLow Pulley Row To NeckBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Upright barbell row demonstrated on the 3D figure

3D demoUpright barbell rowIntermediate · A barbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Biceps, Back.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

Dumbbell One-Arm Upright Row demonstrated on the 3D figure

3D demoDumbbell One-Arm Upright RowIntermediate · A dumbbell

Cable upright row demonstrated on the 3D figure

3D demoCable upright rowIntermediate · A cable machine

Dumbbell upright row demonstrated on the 3D figure

3D demoDumbbell upright rowIntermediate · A dumbbell

Smith machine upright row demonstrated on the 3D figure

3D demoSmith machine upright rowIntermediate · Strength machine

Kneeling High Pulley Row demonstrated on the 3D figure

3D demoKneeling High Pulley RowBeginner · A cable machine

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Questions people ask

What muscles does the Low Pulley Row To Neck work?

Mainly the shoulders, with help from the biceps and back.

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

A cable machine.

Is the Low Pulley Row To Neck good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Upright barbell row.

How do I make the Low Pulley Row To Neck harder?

Progress to the Upright barbell row, or add load, range or slower lowering once your form is solid.