How To Do Shotgun Row
Shotgun Row Exercise
Shotgun Row is a unique exercise in that it works various muscles from the back, shoulder, arms, obliques, glutes and quads but specifically targets the lats.
Unlike other rowing exercises that follow an up and down or forward to backward pathway, Shotgun Row uses trunk rotation to work the lats.
This is a great exercise for those who participate in activities that utilise trunk rotation such as judo, jujitsu, tennis, golf and baseball.
Shotgun Row How To
- Bring the cable pulley to its lowest setting and use a triangle attachment.
- Take an overhand grip on the triangle attachment and move back a few steps. Assume a shoulder width position.
- Lean back slightly; your hips should be in line with your heels. Place the supporting hand on the hip.
- Tighten your core, take a deep breath then exhale. Rotate your trunk toward the pulling arm; bodyweight must be on the supporting leg.
- Pull the weight toward your lower lats; rotate the trunk back and transition your grip from overhand position to underhand position when the pulling elbow is in line with your body. Your weight should now shift to the other leg.
- Resist the weight back to starting position by rotating the trunk and transitioning your grip from underhand to overhand.
- Once you have completed the targeted number of reps with one lat, switch grip and work the other lat. Perform the exact number of reps.
Form and Technique
Shotgun Row requires coordination between pulling and rotating action.
It is about being aware of shifts in bodyweight, getting a good stretch at the bottom and a tight contraction at the top.
Do not pull with the biceps. There must be a slight bend in the pulling arm.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps