Smart Workout Diary

Cable Row to Neck

The cable row to neck is a seated pulling exercise in which the handle is drawn toward the upper chest and neck area. It primarily trains the rear deltoids and upper back, including the trapezius and rhomboids, while the biceps assist. It can support shoulder stability, upper-back strength, and balanced pulling development.

Demonstration

Cable Row to Neck — demonstration 1
Cable Row to Neck — demonstration 2

Instructions

  1. Set the pulley at about upper-chest height and attach a suitable row handle. Select a light load that you can control without leaning back.
  2. Sit tall with your feet braced, knees slightly bent, and arms extended toward the cable. Keep a neutral spine and brace your abdomen.
  3. Start the pull by drawing your shoulder blades back and down. Pull the handle toward the upper chest and neck area while keeping your elbows lifted out to the sides.
  4. Pause briefly when your upper back is contracted; keep your shoulders away from your ears and do not force the handle into your neck.
  5. Return slowly by extending your arms under control until your shoulder blades can move forward naturally. Repeat without swinging your torso or jerking the weight.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows and think about moving them outward rather than pulling mainly with your hands.
  2. Use a controlled range; stop the pull where you can keep the neck relaxed and the shoulders from shrugging.
  3. Keep the load modest. Excessive weight commonly causes torso rocking, wrist bending, and loss of upper-back control.
  4. Exhale as you pull and inhale during the controlled return.
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