Low Pulley Row To Neck

Shoulders

Low Pulley Row To Neck

LevelBeginner EquipmentCable MechanicCompound ForcePull

A cable row that pulls the handles toward your neck to work the rear shoulders and upper back.

Strength

Primary musclesShoulders

Secondary musclesBiceps Middle Back Traps

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked12 %

Effort during a set6.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a rope to a low pulley and sit facing it.
2Hold the rope with both hands.

How to perform

1Pull the rope toward your neck with your elbows high and wide.
2Squeeze your rear shoulders.
3Pause briefly.
4Return slowly.