How to do a 1/2 Kneeling Shotgun Row

Authored by Fitbod

About 1/2 Kneeling Shotgun Row

Sets Logged
Popularity Rank
Back Strength
88 mSCORE 17th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Kneel in front of a cable machine's pulley.
  2. Set the pulley to your elbow's height.
  3. Reposition yourself on the ground in a lunge—one knee forward, one knee on the ground for support.
  4. 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.
  5. Keep your core engaged, back straight and chest up to maintain good posture.
  6. Engage your back, biceps and rear shoulder to drive your elbow to your side.
  7. Return to your starting position with control.
  8. Switch sides to complete a set.