10 Best Low Pulley Row To Neck Alternatives for Shoulder Strength

The Low Pulley Row To Neck is done standing with a cable machine. Ranked closest by our scoring: the Face Pull, the Cable Kneeling Rear Delt Row (With Rope) and the Cable Upper Row.

If you can’t perform the low pulley row to neck, pick moves that preserve horizontal pull mechanics and posterior-delt activation. Good options include face pulls, high cable rows, wide-grip bent-over rows, reverse pec-deck, and band face pulls. Cue: pull elbows high and wide while retracting the scapula to emphasize rear delts and upper traps.

Low Pulley Row To Neck

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Low Pulley Row To Neck

The steps for the Low Pulley Row To Neck itself, so you can judge how close each substitute below really is.

Shoulders, with biceps, middle back, traps · Cable · Intermediate · Compound

  1. Sit on a low pulley row machine with a rope attachment.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Low Pulley Row To Neck Alternatives

10 substitutes, ranked by how closely each one matches the Low Pulley Row To Neck on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Face Pull

    1. Face Pull

    80% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

    • Cable
    How to perform it
    1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not shoulders
    • Equipment: a cable, the same as the Low Pulley Row To Neck
    • Body position: standing, the same as the Low Pulley Row To Neck
  3. Cable Upper RowPlay demonstration

    3. Cable Upper Row

    70% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the shoulders.

    • Cable
    How to perform it
    1. Attach a straight bar to a cable machine at chest height.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement.
    7. Slowly release the bar back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not shoulders
    • Equipment: a cable, the same as the Low Pulley Row To Neck
    • Body position: standing, the same as the Low Pulley Row To Neck
  5. Upright Cable Row

    5. Upright Cable Row

    67% match

    Traps · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the traps rather than the shoulders.

    • Cable
    How to perform it
    1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, not shoulders
    • Equipment: a cable, the same as the Low Pulley Row To Neck
    • Body position: standing, the same as the Low Pulley Row To Neck
  6. Upright Barbell Row

    6. Upright Barbell Row

    66% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the shoulders.

    • Barbell
    How to perform it
    1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
    2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not shoulders
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Low Pulley Row To Neck

Low Pulley Row To Neck FAQ

What muscles does Low Pulley Row To Neck work?

The movement primarily targets the posterior deltoids, upper and mid trapezius, and rhomboids, with secondary loading of the biceps and rotator-cuff external rotators. Biomechanically it combines horizontal abduction and scapular retraction; cue pulling the elbows high and wide to maximize rear-delt and trap recruitment.

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