Shotgun Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Unilateral)
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Shotgun Row is a cable-based exercise that primarily targets the lat muscles while engaging the abs, biceps, shoulders, traps, and upper back. Using a cable machine, this movement combines a row with a twist, enhancing core stability and upper body engagement. To perform it, grasp a single handle and step back slightly, creating tension. As you pull the handle towards your torso in a rowing motion, rotate your body slightly, engaging your core to maintain balance and control. This exercise is ideal for those looking to build strength and improve muscle definition in the lats and surrounding upper body muscles.
How to Perform
Set Up the Cable and Stance: Attach a single handle to a cable machine at about chest height. Stand with one foot forward in a split stance, and rest your elbow on the knee of your front leg to provide support and stability.
Grip and Positioning: Grab the handle with a neutral (palm-facing) grip. Lean forward slightly and allow your shoulder blade on the working side to move forward (protract), which prepares your back muscles for the rowing movement.
Engage the Back and Row: Begin the movement by pulling your shoulder blade back (retracting it) and drawing the handle towards your chest. As you row, focus on squeezing your upper back muscles, extending your upper back, and keeping your core engaged to avoid twisting.
Drive the Elbow: Pull the handle toward the lower part of your rib cage, bringing your elbow back and slightly behind your torso to activate the lat and upper back fully. Maintain control of the handle throughout and avoid shrugging your shoulders.
Return to Start: Slowly extend your arm back to the starting position, allowing the shoulder blade to move forward. Maintain control and tension as you return, keeping your back and core stable.
Repeat and Switch Sides: Perform the desired number of repetitions before switching to the other side.
Tips
Start Position: As you initiate the row, reach forward, allowing your upper back (thoracic spine) to round slightly, and prepare to extend as you engage your lat to finish the movement.
Core Engagement: Keep a gentle tension in your abdominal muscles as you pull the handle toward your body. This helps to stabilize your spine and prevent excessive arching during the row.
Grip Modification (Optional): If you notice your biceps doing most of the work or if your back feels under-engaged, try a false grip by placing your thumb on the same side as your fingers instead of wrapping it around the handle. This can help shift the focus back to the lat and upper back.
Head Position: Avoid jutting your head forward as you pull. Keep your neck in a neutral position to maintain alignment and prevent unnecessary strain.
Shoulder Blade Movement: Allow your shoulder blade to move smoothly along your rib cage as you row. Avoid fixing the shoulder blade in one position, which would limit the movement to only the shoulder joint. This natural motion improves back muscle engagement and flexibility.
Enhanced Lat Activation: If you’re struggling to feel your lats working, try “screwing” your shoulders back into their sockets by pointing your elbows behind you as you row. Another helpful cue is to imagine “squeezing an orange in your armpits”—this can improve lat contraction and overall stability.
How Not to Perform
Avoid Excessive Back Arching: Do not overarch your lower back during the row. This can lead to unnecessary strain on your spine and shifts focus away from the lats. Keep your core engaged to stabilize your torso and prevent this common mistake.
Don’t Shrug Your Shoulders: Avoid lifting or shrugging your shoulders toward your ears as you pull. This engages the traps more than necessary and takes tension away from the lats. Keep your shoulders down and relaxed to isolate the target muscles.
Don’t Overuse Your Biceps: If your biceps are doing most of the work, your lats and upper back are underutilized. Focus on leading the movement with your elbow rather than pulling with your hand, and consider using a lighter weight to feel the lat engagement.
Avoid Letting the Elbow Flare Out: Keep your elbow close to your body throughout the movement. Allowing your elbow to flare out engages the shoulder excessively and reduces the load on the lats. Focus on driving your elbow backward and along your side.
Don’t Lock the Shoulder Blade: Avoid keeping the shoulder blade static. Instead, allow it to move naturally as you row, retracting as you pull back. This ensures the back muscles engage fully and prevents strain on the shoulder joint.
Don’t Rush the Movement: Perform each rep with control, avoiding fast or jerky movements. Rushing can reduce the time under tension on your lats, which limits muscle engagement and increases the risk of injury.
Avoid Letting the Cable Pull You Forward: Maintain a stable stance and do not let the weight pull your torso forward as you release. Engage your core and keep a slight forward lean to control the movement and protect your back.
Don’t Lose Focus on Core Stability: Neglecting core engagement can lead to twisting or shifting your body weight, which wastes energy and shifts focus away from the target muscles. Keep your abs braced to stabilize your spine and prevent unwanted movements.
Avoid Excessive Forward Head Position: Do not push your head forward while pulling. This can lead to neck strain. Keep your head aligned with your spine for proper posture and balance.
Avoid Using Too Much Weight: Using a weight that’s too heavy can compromise your form, leading to overuse of secondary muscles and reducing the focus on the lats. Select a weight that allows you to perform the movement with control and correct form, emphasizing the primary target muscle.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
