Low Pulley Row To Neck

What it is

This compound pulling exercise strengthens your shoulders. You use a cable machine to pull a rope attachment towards your neck, engaging your upper back. It also effectively works your biceps, middle back, and trapezius muscles.

Technique tips

• Maintain a stable, vertical torso throughout the entire movement.
• Focus on lifting your elbows high and wide as you pull.
• Keep your upper arms parallel to the floor from start to finish.
• Exhale as you pull the rope towards your neck; inhale on the return.
• Ensure your hands finish near your ears for full muscle contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.