Shotgun Row

Also called shotgun row and standing one arm cable row.

Works

Lats, plus biceps and upper back

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Attach a single handle to a low cable.

1. 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.
2. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
3. After a brief pause, return to the starting position.

Cues

• Wide split stance, arm long.
• Let the shoulder reach forward.
• Pull, turning the palm up.
• Pause 1 second, return slowly.

Common mistakes

• Twisting the torso.
• Shrugging up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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