Cable Shotgun Row

oec:cable-shotgun-row

A standing unilateral cable row performed from a split stance, rotating the grip from neutral or pronated to supinated to target the lats.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Shotgun Row, Single-Arm Low Cable Row, Standing One-Arm Cable Row

How to do it

Attach a single D-handle to a cable pulley set to the lowest position.
Grasp the handle with one hand and step back into a stable split stance with the foot opposite your working arm forward.
Hinge slightly forward at the hips while keeping your chest proud and core braced.

Allow your working arm to extend fully toward the pulley, letting the scapula gently protract to stretch the lat.
Initiate the pull by retracting your shoulder blade and driving your elbow down and back toward your hip.
Rotate your forearm as you pull, turning your palm upward into supination as the handle approaches your torso.
Pause briefly at peak contraction, squeezing the lat without twisting your torso.
Lower the weight with control by reversing the motion, extending the arm and rotating back to the starting position.

Exhale as you row the handle toward your hip, and inhale as you return the cable under control.

Over-rotating the torso to heave the weight back.: Brace the core and keep the chest facing forward, isolating movement to the arm and shoulder blade.
Flaring the elbow out wide away from the body.: Keep the elbow path tight to your ribs to direct tension into the lower and mid lat.
Shrugging the shoulder toward the ear during the row.: Keep the shoulder depressed and pull down and back rather than upward.

This record: CC-BY-SA-4.0.