Shotgun Row
Shotgun Row is a strength - standing one-arm pull with grip rotation exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Biceps brachii, Rhomboids and middle trapezius
- Exercise type
- Strength - standing one-arm pull with grip rotation
Exercise technique
- Pulley
Attach a single handle to the low pulley.
- Base
Establish a wide staggered stance back from the tower.
- Reach
Extend your working arm forward and allow your shoulder blade to move forward under control.
- Torso
Stabilize your hips and chest at a balanced angle.
- Pull
Bend your elbow as you draw your shoulder blade backward.
- Palm
Rotate your palm upward during the pull.
- Return
Reach forward slowly and reverse the palm rotation to the start.
Key technique points
- Apply balanced pressure through the front and rear feet.
- Pull the cable close to your body.
- Coordinate elbow movement with supination.
- Keep your wrist straight.
- Use shoulder lengthening under control.
- Maintain torso height during the pull.
Common mistakes
Turning with the body
Do not finish the shotgun row with a large torso swing.
Bending the wrist
Do not curl your hand upward instead of rotating your palm.
Stepping backward
Do not change your base with each pull and avoid the resistance.
Dropping the shoulder
Do not let the shoulder head fall forward without control in the starting reach.
Swinging the elbow
Do not take the load far behind your torso.
Being pulled by the cable
Do not release the forward pull on the return without braking.
Frequently asked questions
Shotgun Row: why is “Turning with the body” a mistake?
Do not finish the shotgun row with a large torso swing.
Shotgun Row: why is “Bending the wrist” a mistake?
Do not curl your hand upward instead of rotating your palm.
Shotgun Row: why is “Stepping backward” a mistake?
Do not change your base with each pull and avoid the resistance.
Shotgun Row: why is “Dropping the shoulder” a mistake?
Do not let the shoulder head fall forward without control in the starting reach.
Shotgun Row: why is “Swinging the elbow” a mistake?
Do not take the load far behind your torso.
Shotgun Row: why is “Being pulled by the cable” a mistake?
Do not release the forward pull on the return without braking.
What should I focus on when doing Shotgun Row?
Apply balanced pressure through the front and rear feet. Pull the cable close to your body. Coordinate elbow movement with supination. Keep your wrist straight. Use shoulder lengthening under control. Maintain torso height during the pull.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.