A cable-based horizontal pulling movement that develops the upper and mid-back by drawing the handle toward the torso.
How to do the Shotgun Row (Cable)#
- Face the cable machine and take a stable, braced stance with a slight hinge at the hips and knees.
- Reach forward and grasp the handle with your working arm fully extended and spine neutral.
- Pull the handle straight back toward your torso, leading with the elbow and squeezing your shoulder blades together.
- Slowly extend the arm back to the start position under control without rotating your torso.
- Breathe out as you pull and inhale as you return, and repeat for the programmed reps.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius), Lower back (Erector Spinae)
Common mistakes#
- Using trunk rotation or momentum to move the weight.
- Letting the upper back round instead of keeping a neutral spine.
- Pulling primarily with the forearm rather than driving the elbow and retracting the scapula.
- Shrugging the shoulder toward the ear during the pull.
