Shotgun row

The shotgun row is a single-arm row variation utilizing a cable stack in a staggered stance. It targets the muscles of the middle back, like the lats (latissimus dorsi) and rhomboids, but also the core. It is usually performed for moderate to high-reps, at least 8-15 reps per set, in the later stages of a back or upper-body workout.


  1. Allows natural rotation of the hand
  2. Single-arm rows allow you to really feel the lats working
  3. Sneakily difficult core work when done with heavy weights or high reps

Shotgun row Images


Shotgun row Instructions

Shotgun row muscle diagram
  1. Attach a single handle to a low cable.
  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.
  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.
  4. After a brief pause, return to the starting position. <