Cable Shotgun Row
Unilateral cable row that targets lats and upper back to build pulling strength and correct imbalances; uses single-arm pull from low pulley for independent side work.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Traps, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Biceps
6/10Shoulders
5/10Rear Delts
Traps
4/10Mid Traps
Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach single handle to low pulley on cable machine. Stand in split stance facing machine, grasp handle with working arm extended, non-working hand on thigh for support.
- Brace core and protract shoulder blade to start.
- Retract scapula and drive elbow back to pull handle to ribcage.
- Squeeze lats at peak contraction.
- Slowly extend arm to full stretch, protracting scapula.
- Switch sides after reps.
Coaching Tips
Form Cues
- Initiate with scapula retraction
- Drive elbow into pocket
- Keep core braced
- Avoid shoulder shrug
- Squeeze back at end
Breathing
Inhale as you extend the arm, exhale as you pull and squeeze.
Tempo
3-0-1
Range of Motion
Full arm extension for lat stretch; pull until elbow aligns with torso and handle reaches lower ribcage without torso rotation.
Safety
Safety Notes
- Avoid if acute shoulder or back pain present
- Use light weight to master form
- Maintain neutral spine
- Stop if joint discomfort occurs
Spotting
No spotter needed; cable stack provides self-limiting safety.
Common Mistakes
- Using momentum to swing
- Excessive torso rotation
- Arching lower back
- Incomplete arm extension
When to Avoid
- Shoulder impingement
- Lower back strain
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility for pull
Build Up First
- Basic horizontal row technique
- Core bracing proficiency
Also known as
Single Arm Cable Row, Shotgun Cable Row
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