Shotgun Row

Back · Cable

How to do it

A single handle on a low pulley. Stand a couple of feet back in a wide split stance, arm extended and shoulder reaching forward. Pull towards your hip driving the shoulder blade back and **rotating your hand** so you finish palm-up, with the elbow tight to your side; hold, then return letting the shoulder stretch forward. That rotation at the end fully shortens the lat, which a normal row never does. The classic mistake is turning your torso with the arm: the hand rotates, the body does not.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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