Shotgun Row
A challenging cable row for a stronger back. Build power and stability with this unilateral exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up the cable machine: Attach a single handle at about waist height.
2. Stand perpendicular to the cable machine and get into a split stance position: one foot in front of the other, with the leg closest to the machine being the rear leg.
3. Slightly bend your knees and maintain a straight but relaxed posture. Engage your core for stability.
4. Grasp the handle with the hand opposite the cable machine (if the right leg is in front, use the left hand, and vice versa).
5. Begin the movement by driving your elbow straight back, squeezing your shoulder blades together as you pull the handle towards your torso.
6. Maintain control of the cable throughout the movement, focusing on using your back muscles rather than your arms to perform the row.
7. Slowly return the handle to the starting position, resisting the pull of the weight stack, to complete one repetition.
8. Perform the desired number of reps, then switch sides and repeat the exercise with your other arm.
As always, ensure proper form and start with a lightweight to prevent injury. Increase the weight as you become comfortable with the exercise and are able to perform it with proper technique.
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