How is this different from a standard cable row?

The shotgun row uses a cross-body path and single-arm setup to increase the stretch on the lat and engage the core through anti-rotation.

Where should I feel this exercise most?

You should feel a significant stretch and contraction in the outer edge of your mid-back and along the side of your ribcage.

Can I perform this if I only have dumbbells?

While the constant tension of a cable is ideal, you can mimic the movement pattern with a single-arm dumbbell row by adding a slight reach and rotation.

Shotgun Row Exercise Guide: Master the Lateral Cable Row

Learn how to perform the shotgun row to build back thickness and lat width. Includes step-by-step instructions and common mistakes to avoid.

How to Perform

Attach a single D-handle to a cable pulley set at approximately chest height.
Stand sideways to the machine with your feet in a wide, athletic stance and grasp the handle with the hand furthest from the pulley.
Reach across your body toward the pulley to create a deep stretch in the target lat while keeping your hips stable.
Pull the handle across your body in a rowing motion while rotating your torso slightly to follow the movement.
Drive your elbow back past your midline and squeeze your shoulder blade toward your spine at the peak of the contraction.
Return the handle to the starting position under control, allowing the weight to pull your arm across your torso for the next stretch.

Common Mistakes

Using excessive momentum from the legs to jerk the weight back.
Shortchanging the range of motion by not reaching toward the pulley.
Over-rotating the hips rather than focusing on thoracic rotation.
Allowing the shoulder to shrug upward toward the ear during the pull.

Muscles Worked

Primary movers

Lats

Stabilizers

Rear Deltoids
Biceps
Obliques

Related Guides

Lats · Back