Shotgun Row
The shotgun row is a single-arm cable row done from a staggered, athletic stance, named for the way you tuck the elbow and drive it back like drawing a shotgun off your hip. It builds the lats and middle back like a standard row while adding a rotational, single-side demand that trains your torso to control the pull instead of just your arm.
Why it works
A row is a pulling movement for the lats, biceps, and middle back regardless of the stance you use, but the shotgun row's staggered, single-arm setup changes what your torso has to do while that pull happens. Because only one arm is loaded, the cable creates a rotational pull toward the working side, and your obliques and hips have to resist that twist through the whole rep. That's the real difference from a two-arm seated row: the back and arm do the same job, but the core gets pulled into the work too. The staggered stance itself adds another layer: with one foot forward and one back, your hips are already set to resist rotation before the pull even starts, which mimics the position your body takes when you pull open a heavy door or drag something across the ground.
Set up
- Clip a single-grip handle onto a cable station adjusted to chest height.
- Stand side-on to the machine in a staggered stance, one foot forward, one back.
- Grip the handle with the hand closest to the machine and step back until there's tension on the cable.
- Hinge slightly forward at the hips and brace your core.
How to do it
- Pull the handle back by driving your elbow toward your hip, like drawing a shotgun from a holster.
- Squeeze your shoulder blade back at the end of the pull.
- Extend your arm forward with control, letting the cable pull you back into the stretch without your torso rotating with it.
- Complete the full set on one side before switching your stance and grip to the other arm.
Form cues
- Elbow drives back and down, not out to the side.
- Staggered stance stays put, hips don't spin with the pull.
- Squeeze the shoulder blade at the finish.
- Control the return, don't let the cable yank your arm forward.
Breathing: Exhale as you pull the handle back, inhale as you extend your arm forward.
Common mistakes
Letting the hips and torso rotate with the pull instead of staying square.
Fix: Brace your core and keep your staggered stance fixed; the row should come from your arm and back, not from twisting your hips.
Flaring the elbow out to the side rather than driving it back toward the hip.
Fix: Keep the elbow tracking close to your body throughout the pull, like drawing something from your hip holster.
Letting the cable snap the arm forward on the return instead of controlling it.
Fix: Resist the cable on the way back to the stretch just as deliberately as you pulled it in.
How to program it
- Two or three sets of 10 to 12 reps per side is enough to build real back thickness without turning it into a grinding lift.
- Because it's a single-arm cable movement rather than a heavy bilateral pull, once or twice a week works well as accessory back and core work.
- Pair it with a vertical pulling move like a lat pulldown to cover both pulling angles in the same session.
Safety notes
- Keep the weight light enough that your hips stay square; excessive twisting under load can stress the lower back.
- Avoid rounding your lower back during the hip hinge in the setup position.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many sets and reps for the shotgun row?
Two or three sets of 10 to 12 reps per side is a solid starting point, done once or twice a week as accessory back work.
What muscles does the shotgun row work?
It primarily targets the lats, with the biceps and middle back working as secondary muscles. The staggered stance also asks your obliques and hips to resist the rotational pull.
What's the difference between the shotgun row and a regular one-arm cable row?
The shotgun row uses a staggered, athletic stance rather than a squared-up one, which adds a rotational challenge for the core that a standard one-arm row from a neutral stance doesn't create as strongly.
Which foot goes forward on the shotgun row?
Most people put the foot on the working-arm side back and the opposite foot forward, which lets the elbow drive straight toward the hip without the torso needing to twist. Try both stances and use whichever lets you keep your hips square through the full pull.