10 Best Low Pulley Row To Neck Alternatives for Shoulder Strength

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Face Pull

   80% match

   • Delts
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
2. Play demonstration

   2. Cable Kneeling Rear Delt Row (With Rope)

   72% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a rope handle to a low cable pulley and kneel down facing the machine.
   2. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
   3. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
   4. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
   5. Slowly release the tension and return to the starting position.
   6. Repeat for the desired number of repetitions.

   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: kneeling, not standing
3. Play demonstration

   3. Cable Upper Row

   70% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
4. 

   4. Cable Rope Rear-delt Rows

   70% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
   2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
   3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
   4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
   5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
   6. 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: a cable, the same as the Low Pulley Row To Neck
   • Body position: standing, the same as the Low Pulley Row To Neck
5. 

   5. Upright Cable Row

   67% match

   • Traps
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. 

   6. Upright Barbell Row

   66% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
7. Play demonstration

   7. Cable Standing Rear Delt Row (With Rope)

   65% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
   3. Keep your back straight and your core engaged.
   4. Pull the cable towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
   6. Repeat for the desired number of repetitions.

   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
8. Play demonstration

   8. Cable Bench Press

   65% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine to chest height and attach the handles.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip and step forward to create tension in the cables.
   4. Position your feet firmly on the ground and engage your core.
   5. Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
   6. Push the handles forward, extending your arms fully in front of you.
   7. Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
   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: pectorals, 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
9. Play demonstration

   9. Smith Rear Delt Row

   63% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: a machine, not a cable
   • Body position: standing, the same as the Low Pulley Row To Neck
   • Balance: easier to stay steady on than the Low Pulley Row To Neck
10. 

    10. Smith Machine One-arm Upright Row

    61% match

    • Delts
    • Machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. With the bar at thigh level, load an appropriate weight.
    2. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
    3. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
    4. After a brief pause, return the weight to the starting position.
    5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

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

    Why this matches

    • Primary muscle: delts, not shoulders
    • Equipment: a machine, not a cable
    • Body position: standing, the same as the Low Pulley Row To Neck