Shotgun Row

A beginner strength exercise for the lats, done with a cable.

Main muscles: Lats
Also works: Biceps and Upper back
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Pull

How to do the Shotgun Row

Attach a single handle to a low cable.
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.
Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
After a brief pause, return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Shotgun Row

Questions

What muscles does the Shotgun Row work?

Mainly the lats, with the biceps and upper back helping.

Is the Shotgun Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Shotgun Row?

Good alternatives that train the lats: Close-Grip Front Lat Pulldown, Kneeling High Pulley Row, Kneeling Single-Arm High Pulley Row or One Arm Lat Pulldown.

How many sets and reps of the Shotgun Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).