Shotgun Row — start position
Start
Shotgun Row — end position
End

Back / Beginner / Compound (multi-joint)

Shotgun Row

A cable exercise for the lats, with the biceps, upper back and forearms assisting.

At a glance

Primary
Lats
Secondary
Biceps, Upper back (rhomboids, mid/lower traps), Forearms & grip
Equipment
Cable station
Movement pattern
Row, Shoulder-blade squeeze
Level
Beginner
Type
Back, Compound (multi-joint)

How to do it

  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.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps — secondary (Front)Forearms & grip — secondary (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — secondary (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip — secondary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Lats
  • Secondary: Biceps, Upper back (rhomboids, mid/lower traps), Forearms & grip

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.