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.
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