Exercise guide
Cable Seated Neutral Grip Row To Neck Rope Attac
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This variation shifts the focus from the lats to the upper back, rear deltoids, and trapezius by utilizing a higher pull path toward the neck. It is highly effective for improving postural alignment and developing thickness in the upper posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a rope to the cable pulley and sit on the bench with your feet secured firmly on the footrests.
- Grip the rope ends with a neutral grip (palms facing each other) and sit with an upright torso and a slight bend in your knees.
- Extend your arms fully and depress your shoulder blades to set a stable starting position.
How to do it
- Exhale as you pull the rope toward your neck, flaring your elbows out wide and away from your body rather than tucking them.
- Pull until your hands are on either side of your face, consciously pulling the ends of the rope apart at the peak of the movement.
- Inhale as you slowly return to the starting position using a controlled 2-second tempo, maintaining tension in the upper back.
Form checklist
- Keep elbows high and roughly parallel to the floor throughout the entire pull.
- Maintain a stationary, upright torso; avoid leaning back or using momentum to move the weight.
- Ensure the rope travels toward the neck or upper chest, not the midsection.
- Keep your head still and chin tucked; do not crane your neck forward to meet the rope.
Pro tips
- Focus on 'leading with the elbows' to ensure the rear delts and traps do the work rather than the biceps.
- At the peak of the contraction, imagine you are trying to pinch a pencil between your shoulder blades.
Make it harder
- Add a 2-second isometric hold at the peak contraction to maximize time under tension for the rhomboids.
- Slow the eccentric (return) phase to 4 seconds to increase mechanical tension and muscle fiber recruitment.
Frequently asked
- What muscles does the cable seated neutral grip row to neck rope attac work?
- The cable seated neutral grip row to neck rope attac primarily targets the rhomboids and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated neutral grip row to neck rope attac?
- The cable seated neutral grip row to neck rope attac uses cable and rope.
- Is the cable seated neutral grip row to neck rope attac good for beginners?
- Yes. The cable seated neutral grip row to neck rope attac is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
- Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
- Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
- Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius