Alternating Cable Shoulder Press vs Low Pulley Row To Neck

Move the cables to the bottom of the tower and select an appropriate weight.

Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.

Keeping your head and chest up, extend through the elbow to press one side directly over head.

After pausing at the top, return to the starting position and repeat on the opposite side.

Sit on a low pulley row machine with a rope attachment.

Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.

While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.

After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.

Repeat for the recommended amount of repetitions.