Shotgun Row
A standing single-arm low cable row in a wide split stance, reaching the shoulder forward and turning the palm up as you pull. The reach and supination give the lat a long stretch and a strong finish.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Teres Major
- Rear Delts
- Biceps
- Obliques
- Sets
- 3
- Reps
- 10–12 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a single handle to a low pulley, step back into a wide split stance and hold the handle with the arm extended and the shoulder reaching forward.
Brace and keep the hips facing the stack.
Pull the shoulder back first, then bend the elbow to row the handle to the hip.
Turn the palm up as the handle comes in.
Reach back out until the arm is straight and the shoulder slides forward.
Breathing: Exhale as you row, inhale as you reach.
Coaching tips
Reach, then row
Palm up at the finish
Hips stay square
Common mistakes
Twisting the torso to move the weight
Stopping the reach short
Shrugging the working shoulder
Safety notes
Choose a stance wide enough that the stack does not pull you off balance.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.