How to do a 1/2 Kneeling Shotgun Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 1/2 Kneeling Shotgun Row
Instructions for Proper Form
The 1/2 Kneeling Shotgun Row is a compound exercise that targets the back, shoulders, and core, with a particular focus on unilateral strength development and core stability. Performed from a half-kneeling position, this variation utilizes a cable machine set to a low position to mimic the action of rowing with one arm, akin to loading a shotgun. This exercise not only engages the primary muscles of the back but also requires significant stabilization from the core and lower body to maintain proper form. The unique position and single-arm execution help correct muscle imbalances, enhance core engagement, and improve overall posture. It's especially beneficial for athletes or individuals looking to increase functional strength and stability in their upper body and core.
- Kneel in front of a cable machine's pulley.
- Set the pulley to your elbow's height.
- Reposition yourself on the ground in a lunge—one knee forward, one knee on the ground for support.
- Grip the cable in the hand that's on the same side as the grounded knee. Adjust yourself so that there is tension on the cable even with your arm extended.
- Keep your core engaged, back straight and chest up to maintain good posture.
- Engage your back, biceps and rear shoulder to drive your elbow to your side.
- Return to your starting position with control.
- Switch sides to complete a set.
Alternative Exercises to 1/2 Kneeling Shotgun Row
1. Cable Row
99.8 mSCORESWAPPED 1,414 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
2. Dumbbell Row
99.9 mSCORESWAPPED 819 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
3. Shotgun Row
84.6 mSCORESWAPPED 780 TIMESShotgun Row is a compound exercise that primarily targets the back. The use of a cable machine gives you control over the direction your resistance is coming from. This makes this a great exercise for adding some variety to your rows. By targeting each side independently, you help prevent any compensating for strength discrepancies between sides. You can easily adapt this exercise by adjusting the pulley on the cable machine to target more specific functional applications.
- Intermediate
- Back
- Hi-Lo Pulley Cable
4. Lat Pulldown
100 mSCORESWAPPED 722 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
5. Machine Row
95.6 mSCORESWAPPED 662 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine
6. Straight-Arm Pulldown
81.4 mSCORESWAPPED 618 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
- Beginner
- Back
- Lat Pulldown
7. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 551 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
8. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 456 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
9. Single Arm Lat Pulldown
77.7 mSCORESWAPPED 356 TIMESThe Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.
- Beginner
- Back
- Lat Pulldown
10. Incline Dumbbell Row
90.5 mSCORESWAPPED 348 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.