How to do a Shotgun Row

Authored by Fitbod

About Shotgun Row

Sets Logged
1,213,278
Popularity Rank
131st
Difficulty
Intermediate
Back Strength
93 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Shotgun 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.

  1. Place pulley to the lowest position with a handle attachment.
  2. Grab ahold of the handle with an overhand grip and step back 2-3’ to place your feet slightly wider than shoulder-width apart..
  3. Brace your core and hinge your hips backward to lean your torso towards the base of the pulley.
  4. Pull your extended right arms elbow into your right side.
  5. Once the handle reaches the side of your torso, extend your arm back to the starting position, and repeat with the opposite side.

Common Mistakes

  • Resisting Rotation

    Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist this rotation. Ensure that you’re only resisting the rotation, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Reps & Weight