Shotgun Row
How to do the Shotgun Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back
Cable
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.
Log it, see it on your body.
Every Shotgun Row set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Shotgun Row fits
The Shotgun Row shows up in training built around a specific goal. See how it fits:
More lats exercises
Shotgun Row: common questions
What muscles does the Shotgun Row work?
The Shotgun Row primarily works the Lats. It also recruits the Biceps and Mid Back as supporting muscles.
Is the Shotgun Row suitable for beginners?
Yes. The Shotgun Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Shotgun Row?
To do the Shotgun Row you'll need a cable machine.
Is the Shotgun Row a compound or isolation exercise?
The Shotgun Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Shotgun Row with correct form?
Attach a single handle to a low cable. Follow the full step-by-step above for the complete movement.
Log your Shotgun Row sets, free.
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