Exercise guide
Shotgun Row
The Shotgun Row is a standing one-arm cable pull performed from a split stance. The lats and middle back draw the elbow behind the torso while the biceps assist and the lower body stabilizes the position.
Training context
Who May Find the Shotgun Row Useful?
The exercise can suit users who want unilateral rowing without a bench or seated machine. The standing stance also introduces more whole-body stabilization than a supported row.
Wrist rotation is optional and should remain comfortable. The torso should not turn toward the cable to create extra range.
Technique overview
Hold the split stance while the arm rows
Stand far enough from the low pulley to begin with tension and a stable split stance. Draw the shoulder and elbow backward as the handle moves toward the torso. Pause, then extend the arm gradually without allowing the cable to pull the body forward.
Treat this as an overview and use a range, pace, and setup you can control.