How to Do the Shotgun Row
💪 Lats, Biceps, Middle Back🏋️ Cable📊 Beginner🏷️ Strength
How to perform it
- 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.
Muscles worked
The Shotgun Row primarily targets your Lats, with support from your Biceps, Middle Back. You'll need cable.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Shotgun Row slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.