Shotgun Row
The Shotgun Row primarily targets your Lats, with support from Biceps, Middle Back. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back
How to perform Shotgun Row
- Step 1. Attach a single handle to a low cable.
- Step 2. After 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.
- Step 3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
- Step 4. After a brief pause, return to the starting position.
Frequently asked questions
What is the primary muscle group targeted by the shotgun row?
The shotgun row primarily targets the latissimus dorsi. The unilateral nature of the movement also engages the rhomboids and traps to stabilize the scapula during the pull.
How should I position my body for maximum stability?
Adopt a staggered stance with the leg opposite the pulling arm forward. Maintain a slight hinge at the hips and keep your core braced to prevent the cable from rotating your torso.
What is a common mistake to avoid during the pulling phase?
Avoid using excessive momentum or rotating the shoulders to finish the rep. Keep the chest square to the cable machine and focus on pulling the elbow back toward the hip.
What is a suitable alternative if a cable machine is unavailable?
A single-arm dumbbell row or a resistance band row can replicate the mechanics. These options provide similar unilateral tension and allow for a comparable range of motion.
How should I program the shotgun row for hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions per arm. Use a controlled tempo with a brief pause at the peak contraction to maximize time under tension.
Sample sets & reps for Shotgun Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Band Assisted Pull-Up — band
- Bent-Arm Barbell Pullover — barbell
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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