Low Pulley Cable Row to Neck

a.k.a. Face Pull

Differentiation: Mechanics

This variation of a seated cable row is unique. Here is how: you pull the rope attachment to your neck instead of your chest. You also pull at an upward angle. This angle primarily works your middle deltoids | and rear deltoids, | as well as your trapezius | and rhomboids.

Starting Position

To get into starting position, do this...

1) Locate a cable rowing machine.

2) Set the pulley at the proper setting, if needed.

3) Obtain a rope attachment.

4) Clip a rope attachment onto the low pulley hook.

5) Sit on the machine's bench

6) Reach forward to grasp the rope with both hands - palms down

7) ...and arms fully extended.

8) Bend your knees slightly, brace your feet on the footrest platform.

9) Straighten your back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the rope toward your neck.

3) ...until the rope ends are almost next to your ears.

4) This is the ending position.

5) Once your hands are almost next to your ears, hold this position for a count of one second.

6) Then, inhale as you gradually allow the rope to retract forward

7) ...until your arms are again fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your elbows should flare up and out as you pull.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling pulling the handles back.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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