Low Cable Rope Row to Neck
Rope pulled upward toward neck from low pulley.
- Level
- Beginner
- Equipment
- Cable Machine
- Movement
- Row · Seated
- Tracks
- Weight & Reps
Works
Rear Delts Traps Shoulders Back Rhomboids Biceps
How to do it
- Sit facing the low pulley with a rope attachment and knees slightly bent.
- Grasp the rope ends with a pronated grip and extend arms fully forward.
- Keep your torso vertical and stationary throughout the entire movement.
- Pull the rope toward your neck by driving your elbows up and back.
- Squeeze your shoulder blades together at the top of the motion.
- Return the rope to the start position with controlled resistance.
Common mistakes
- Swinging the torso backward to generate momentum.
- Pulling the rope too low toward the chest instead of the neck.
- Shrugging the shoulders up toward the ears during the pull.
- Using a supinated grip that shifts focus to the biceps.
Safety
Avoid hyperextending the neck backward to meet the rope.
Tips
- Lead the movement by driving your elbows high rather than pulling with hands.
- Keep your chest proud to prevent rounding the upper back.
- Visualize pulling the rope apart to increase rear delt activation.
Details
- Base movement
- Row
- Load position
- Front rack
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Upright
- Body position
- Seated
- Facing
- Facing the anchor
- Pulley height
- Low
