Shotgun Row
The Shotgun Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.
How to Shotgun Row
- 1
Attach a single handle to a low cable.
- 2
After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
- 3
Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
- 4
After a brief pause, return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Shotgun Row work?
The Shotgun Row primarily works the Lats. Secondary muscles include the Biceps, Middle Back, which assist during the movement.
Is the Shotgun Row good for beginners?
Yes, the Shotgun Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Shotgun Row?
You need cable to perform the Shotgun Row. Most commercial gyms will have this available.
Track Your Progress
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