Shotgun Row
Muscles worked
Instructions
- 1Attach a single handle to a low cable.
- 2After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
- 3Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
- 4After a brief pause, return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Shotgun Row
The shotgun row is a unilateral low-cable row where you add a wrist rotation during the pull, which intensifies the lat and biceps contraction at the end of the movement. The name refers to the wide stance and the retraction motion that resembles racking a shotgun. Working one side at a time helps correct strength asymmetries between the left and right back. Supinating the wrist during the pull sets this movement apart from a classic unilateral row and slightly changes biceps involvement. It's a great exercise for adding variety to an already well-rounded back session.
check_circleBenefits
- check_circleCorrects strength asymmetries between both sides
- check_circleWrist rotation that intensifies the final contraction
- check_circleAn original variation on the classic unilateral row
- check_circleWorks the lats and biceps well
lightbulbExecution tips
- lightbulbRetract the shoulder fully before bending the elbow
- lightbulbSupinate the wrist gradually during the pull
- lightbulbKeep a stable wide stance
- lightbulbTrain each side with the same number of reps
warningCommon mistakes
- warningRotating the whole torso instead of just the shoulder
- warningForgetting the wrist rotation that defines this movement
- warningUsing too much weight to stay strict
- warningNeglecting a weaker side
helpFrequently asked questions
What makes the shotgun row unique?expand_more
The wrist rotation during the pull, which intensifies the final contraction of the back and biceps.
Why train one side at a time?expand_more
It helps correct strength imbalances between the right and left sides of the back.
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