Cable Rows to Neck

Sit comfortably on the floor, leaning slightly forward, whilst grasping a two – handled rope connection at each end, which should be attached to a suitably weighted low pulley.

START

FINISH

Place your feet either firmly on the floor, or against the machine to help fix your position, as you should aim to avoid any movement from your waist.

Smoothly pull the weighted rope up towards your neck, taking the handles out to your sides in the final phase of the movement.

Hold in the final phase for 1 – 2 seconds, keeping your abdominal and lower back muscles contracted to help fix your position.

Return the weight back to your starting position, prior to repeating again, focusing on keeping your back straight with no forward / rearward movement during the exercise.

Keeping tension on the cable throughout the movement will enable the back muscles to stay contracted throughout, increasing the benefits of this exercise.