Shotgun Row

Technique

How to perform Shotgun Row

1. Attach one D-handle to a low pulley and stand facing it in a stable split stance.
2. Hold the handle with the working arm reaching forward and allow that shoulder blade to reach around the rib cage.
3. Draw the elbow back beside your torso while rotating your forearm so the palm turns upward.
4. Finish with the upper arm alongside your body rather than flaring the elbow high or pulling it far behind you.
5. Return the arm and shoulder blade under control while keeping your torso steady, then complete the other side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major.