Shotgun Row
How to do the Shotgun Row
- 1
Attach a single handle to a low cable.
- 2
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.
- 3
Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
- 4
After a brief pause, return to the starting position.
How to program the Shotgun Row
Sets and reps
As a compound movement, the Shotgun Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Shotgun Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Shotgun Row into a plan
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Frequently asked questions
What muscles does the Shotgun Row work?
The Shotgun Row primarily targets the Lats. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the Shotgun Row?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Shotgun Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
