Shotgun Row
Trains the Lats.
- Equipment
- A cable station
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Set a single handle on a low pulley and stand facing the machine.
- Take the handle in one hand with a neutral grip and step back until the cable is taut.
- Set a split stance with the opposite foot forward and hinge slightly at the hips.
- Pull the handle to your ribs, rotating the palm upward as it arrives.
- Drive the elbow behind you and let the shoulder blade travel with it.
- Return under control, rotating the palm back to neutral as the arm extends.
Common mistakes
- Rotating the whole torso instead of the forearm. The turn happens at the wrist and forearm as the handle arrives; the shoulders stay square.
- Standing square with both feet level. The split stance is what lets you resist being pulled forward on a one-armed pull.
- Letting the shoulder shrug up as the handle comes in. The shoulder starts down and stays down.
- Treating the rotation as the point. The row is the exercise and the supination is a finishing detail — if the rotation is what the set is about, the weight is too light to be rowing.