GymPlan AIShotgun Row
Shotgun Row is a beginner compound cable exercise that mainly works your lats, with help from your biceps and upper back.
How to do the shotgun row
- Attach a single handle to a low cable.
- 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.
- Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
- After a brief pause, return to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the shotgun row work?
It mainly works your lats; your biceps and upper back assist.
How many sets and reps of shotgun row should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the shotgun row good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.