Shotgun RowMuscles Worked
The shotgun row works your lats as the prime mover, with the biceps and upper back helping as you pull. It is a single-arm low cable row done standing in a split stance, and you turn your palm up as your elbow travels back past your side.
PrimaryLats
- Equipment
- Cable
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Clip a D-handle to a low pulley, take it in one hand and step back into a wide split stance, far enough that the cable is taut with your arm straight.
- Let your arm reach fully forward with your palm facing down, allowing your shoulder blade to slide forward.
- Row the handle back toward your hip, turning your palm up as your elbow passes your side.
- Squeeze your shoulder blade back at the end of the pull.
- Return the handle slowly, turning your palm back down as your arm straightens, and finish all reps before switching sides.
Form tips
- Pull toward your hip, not your armpit, so your lats do more of the work.
- Keep your hips and shoulders square, because twisting your torso to move the handle cheats the rep.
- Let your shoulder reach forward on each return to get the long stretch this row is known for.
Why it made the list
No. 11 of 12
Best Lat Exercises
Single-arm cable row with a unique angle that targets the lats through a long range of motion.
More lat exercises
See it on your own body map
Log your Shotgun Row sets in KasMaker and watch your lats, biceps, and upper back fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
