How to do a Shotgun Row

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Shotgun Row

Sets Logged
1,294,752
Popularity Rank
135th
Difficulty
Intermediate
Back Strength
92 mSCORE 11th
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
None

Instructions for Proper Form

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 Form 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.

Weight & 1 Rep Max Calculator

Average Shotgun Row standards by male, female, weight, age and height

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
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Shotgun Row

Filter By

  1. 1. Cable Row

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    Cable 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. 2. Lat Pulldown

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    This 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.

  3. 3. Dumbbell Row

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    This 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.

  4. 4. Machine Row

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    95.6 mSCORESWAPPED 3,169 TIMES

    Like 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
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  5. 5. Bent Over Barbell Row

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    97.1 mSCORESWAPPED 2,145 TIMES

    Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

  6. 6. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    94.4 mSCORESWAPPED 2,114 TIMES

    Dumbbell 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.

  7. 7. Hammerstrength Iso Row

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    Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.

    • Beginner
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    • Hammerstrength (Leverage) Machine (all forms)

  8. 8. V-Bar Pulldown

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    The V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.

  9. 9. Wide Grip Lat Pulldown

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    90.6 mSCORESWAPPED 1,734 TIMES

    Targets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.

  10. 10. Pull Up

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    Pull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.