Shotgun Row
A challenging cable row for a stronger back. Build power and stability with this unilateral exercise.
The Shotgun Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: cable machine or cable handle attachment.
Required Equipment
Shotgun Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rotator Cuff (infraspinatus)
Shotgun Row Variations and Alternatives
How to do the Shotgun Row
Attach a single handle to a cable pulley set at chest height and stand facing the machine in a split stance.
Grab the handle with one hand, extend your arm fully forward, and brace your core to keep your torso stable.
Pull the handle straight back toward your hip, keeping your elbow close to your body and squeezing your back muscles at the peak.
Slowly return the handle to the starting position with control, letting your arm extend fully before starting the next repetition.
Shotgun Row FAQs
What muscles does the Shotgun Row work?
The Shotgun Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Shotgun Row?
Cable machine or cable handle attachment.
Is the Shotgun Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Shotgun Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Shotgun Row variations and alternatives?
Similar exercises include the Cable Half Kneeling Single-Arm Row, Cable Single-Arm Bent-Over Row, Cable Seated Single-Arm Twisting Row and Cable Supinating Row.
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