Shotgun Row

How to do the Shotgun Row

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.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, middle back
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight Pullups Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Leverage Iso Row Machine Bent-Arm Barbell Pullover Barbell

Harder than the Shotgun Row

Bent-Arm Barbell Pullover intermediate · Barbell Elevated Cable Rows intermediate · Cable Machine Wide-Grip Rear Pull-Up intermediate · Bodyweight

Superset the Shotgun Row with

Opposing shoulders and chest work — alternate sets without extra rest.

Alternating Cable Shoulder Press shoulders Cable Chest Press chest Cable Internal Rotation shoulders Cable Rope Rear-Delt Rows shoulders

Common questions

What muscles does the Shotgun Row work?

The Shotgun Row primarily works the lats, with the biceps and mid back as secondary movers. Chin-Up, Close-Grip Front Lat Pulldown, and Full Range-Of-Motion Lat Pulldown train the same muscle, across 7 equipment types.

What equipment do you need for the Shotgun Row?

A Cable Machine. Without a cable machine, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Shotgun Row suitable for beginners?

Yes, the Shotgun Row is rated beginner. Bent-Arm Barbell Pullover, Elevated Cable Rows, and Wide-Grip Rear Pull-Up are the progressions from here.

Where should the Shotgun Row go in a workout?

Early — the Shotgun Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Alternating Cable Shoulder Press and Cable Chest Press later.

Similar exercises

Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine Gironda Sternum Chins Other Equipment Kipping Muscle Up Other Equipment Kneeling High Pulley Row Cable Machine