Low Pulley Row To Neck

How to do it

1. Set a rope or a straight bar on a low pulley and sit or kneel facing the machine.
2. Take the handle with both hands and extend the arms forward.
3. Sit tall with your shoulders down and your stomach braced.
4. Pull the handle up toward your neck and face, driving the elbows out to the sides and back.
5. Let the hands separate as they arrive beside your ears.
6. Return under control until the arms are extended forward again.

Common mistakes

• Pulling the elbows down toward the ribs. Down and in is a lat row; out and back at shoulder height is what aims this at the rear of the shoulder.
• Letting the shoulders shrug up. They start down and stay down; riding up hands the pull to the upper trapezius.
• Setting the pulley too low to reach the neck comfortably. The cable line should run up toward the face; from far below, the movement becomes an upright row.
• Going heavy enough to lean back. The rear deltoid is small and works through a long lever here, so the load is limited well before the back is.

Muscles worked

Primary

• Posterior DeltoidShoulders

Secondary

• Biceps
• Rhomboids
• Middle TrapeziusTraps
• Traps