Shotgun Row being performed with proper form

How to do a Shotgun Row

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
1,489,730
Popularity Rank
127th
Difficulty
Intermediate
Back Strength
92 mSCORE 11th
Equipment Required

Workouts with Shotgun Row

    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.

    Tips & FAQs

    • Shotgun Row is also known as:

      • Half Squat Row
      • Single Arm Low Cable Row

    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?

    Alternatives & Variations to Shotgun Row

    Filter By

    1. 1. Cable Row

      Photo of Cable Row being performed
      99.8 mSCORESWAPPED 8,633 TIMES

      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

      Photo of Lat Pulldown being performed
      100 mSCORESWAPPED 6,486 TIMES

      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

      Photo of Dumbbell Row being performed
      99.9 mSCORESWAPPED 5,845 TIMES

      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

      Photo of Machine Row being performed
      95.6 mSCORESWAPPED 3,345 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.

    5. 5. Bent Over Barbell Row

      Photo of Bent Over Barbell Row being performed
      97.1 mSCORESWAPPED 2,631 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 2,257 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. Pull Up

      Photo of Pull Up being performed
      93.2 mSCORESWAPPED 2,188 TIMES

      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.

    8. 8. Hammerstrength Iso Row

      Photo of Hammerstrength Iso Row being performed
      93 mSCORESWAPPED 2,135 TIMES

      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.

    9. 9. Hammerstrength High Row

      Photo of Hammerstrength High Row being performed
      91.5 mSCORESWAPPED 1,989 TIMES

      Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.

    10. 10. V-Bar Pulldown

      Photo of V-Bar Pulldown being performed
      90 mSCORESWAPPED 1,787 TIMES

      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.