Cable Shotgun Row

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis

Holds

• Erector Spinae
• External Oblique
• Internal Oblique

Equipment

• Cable Station

Technique

1. Set a single handle on a low or mid pulley and stand or half-kneel facing it.
2. Hold the handle in one hand with the palm facing in and the arm reaching forward.
3. Row the elbow back close to your side, turning the palm up as the hand nears your hip.
4. Finish with the hand by the lower ribs and the shoulder blade drawn back.
5. Reverse the turn on the way out and let the arm extend fully.

Cues

• Drive the elbow toward your back pocket rather than straight back.
• Keep the hips and shoulders square to the pulley.
• Let the shoulder reach forward a little at the start for a full stretch.

Common mistakes

• Twisting the torso to finish the pull.
• Flaring the elbow away from the body.
• Cutting the range short at the front.

Alternatives

• Single-Arm Seated Cable Row
• Bent-Over Single-Arm Cable Row
• One-Arm Dumbbell Row