Shotgun row
The shotgun row is an ideal exercise for developing strength and stability in the middle back and core. It is a single-arm row variation that requires a cable stack and a staggered stance. It is especially effective at targeting the muscles of the middle back, such as the lats and rhomboids.
To maximize the benefits of the shotgun row, it is recommended to perform 8-15 reps per set in the later stages of an upper-body or back workout. This exercise is suitable for both moderate and high-rep sets. Since it is a single-arm row variation, it is important to ensure that each arm is receiving equal attention in order to prevent muscular imbalance.
The shotgun row is an excellent exercise for targeting the muscles of the middle back and core. With the correct form and a focus on proper technique, it can be a great addition to any back or upper-body workout.
Type:
Strength
Muscles Used:
Lats
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The shotgun row is an ideal exercise for developing strength and stability in the middle back and core.
- Allows natural rotation of the hand which helps to focus the tension on the muscles of the middle back, such as the lats and rhomboids.
- Recommended to perform 8-15 reps per set in the later stages of an upper-body or back workout.
- Suitable for both moderate and high-rep sets.
- Single-arm rows allow you to really feel the lats working.
- Sneakily difficult core work when done with heavy weights or high reps.
- A great addition to any back or upper-body workout when done with correct form and proper technique.
Step by Step Instructions For Shotgun row
- Attach a single handle to a low cable.
- Stand a couple feet back from the cable stack with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
- Retract your shoulder and flex your elbow to perform the movement. As you pull, supinate your wrist, turning the palm upward as you go.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the handle back to the starting position, fully extending your arm.
- Repeat the movement for the desired number of reps, focusing on maintaining proper form and technique.
- Switch sides and perform the exercise with the opposite arm to ensure equal attention to both sides of the body.
- Rest for a short period between sets, if needed, before continuing with the next set.
- Perform 8-15 reps per set in the later stages of an upper-body or back workout for optimal results.
- Include the shotgun row in your routine for both moderate and high-rep sets to target the muscles of the middle back and core effectively.
- Pay attention to your body and adjust the weight accordingly to prevent muscular imbalance and maintain proper form.
Warm Up Tips
- Attach a single handle to a low cable.
- Stand a couple feet back from the cable with a wide-split stance.
- Extend your arm and bring your shoulder forward. This is your starting position.
- Retract your shoulder and flex your elbow as you pull the cable towards your body.
- Supinate your wrist, turning your palm upward as you pull.
- Pause briefly at the top of the movement.
- Slowly return to the starting position.
- Perform 8-15 reps per set.
- Focus on maintaining proper form and technique throughout the exercise.
- Ensure that each arm receives equal attention to prevent muscular imbalance.
- Incorporate the shotgun row into the later stages of your upper-body or back workout.
- Consider using moderate to high-rep sets for this exercise.
- Listen to your body and adjust the weight as needed.
- Always warm up before starting any exercise routine to prevent injury.
Shotgun row Safety Tips
- Ensure proper form: When performing the shotgun row, it is important to maintain proper form throughout the exercise. This includes keeping your back straight, shoulders down and back, and core engaged.
- Use appropriate weight: Select a weight that challenges you, but allows you to maintain proper form. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
- Warm up before starting: Before beginning the shotgun row, it is important to warm up your muscles to prevent injury. This can be done through dynamic stretches or light cardio exercises.
- Stagger your stance: To maintain stability and balance during the exercise, stand with a wide-split stance. This will help distribute your weight evenly and prevent any strain on your lower back.
- Supinate your wrist: As you pull the cable towards your body, remember to supinate your wrist by turning your palm upward. This will help activate the muscles in your middle back more effectively.
- Control the movement: Focus on controlling the movement throughout the exercise. Avoid using momentum or jerking motions, as this can lead to injury. Instead, engage your muscles and perform the movement in a slow and controlled manner.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or unusual pain, stop immediately and consult a healthcare professional.
- Balance your reps: Since the
Incorporating Into Other Workouts
One way to incorporate the shotgun row exercise into your workouts is by including it in your back or upper-body routine. Here's a suggested workout plan:
1. Warm up: Begin your workout with a few minutes of light cardio to get your blood flowing and your muscles warmed up.
2. Main workout: Perform the shotgun row exercise as follows:
- Attach a single handle to a low cable.
- Stand a couple of feet back from the cable stack with a wide-split stance. Your arm should be extended and your shoulder forward. This is your starting position.
- Retract your shoulder and flex your elbow to perform the movement. As you pull, supinate your wrist, turning the palm upward.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the handle back to the starting position, fully extending your arm.
- Repeat the movement for the desired number of reps, focusing on maintaining proper form and technique.
- Switch sides and perform the exercise with the opposite arm to ensure equal attention to both sides of the body.
- Rest for a short period between sets, if needed, before continuing with the next set.
- Aim to perform 8-15 reps per set in the later stages of your upper-body or back workout for optimal results.
3. Cool down: After completing your main workout, take a few minutes to stretch your back and upper body muscles. This will help improve flexibility and prevent muscle