Shotgun Row

A unilateral cable rowing exercise that develops back width and arm strength by pulling a single handle attachment from a low cable position.

Instructions

1. Attach a single handle to a low cable pulley machine.
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. Pull the handle toward your hip/ribcage, achieving full muscle contraction in the lats and middle back.
5. After a brief pause, return to the starting position in a controlled manner.
6. Perform all repetitions on one side before switching arms.

Tips

• Keep your torso stable throughout; avoid rotating or leaning excessively.
• Feel the lat muscle working rather than just your arm; pull with your elbow and shoulder, not your hand.
• Use a controlled tempo with 2-3 seconds of pulling and 2 seconds of return.
• Perform all reps on one side before switching for balanced strength development.
• This single-arm variation builds unilateral strength and improves core stability during rowing movements.