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ID: Shotgun_Row

Shotgun Row

LEVEL: beginner
Shotgun Row

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTcable

MUSCLE ENGAGEMENT

PRIMARY TARGETS

lats

SECONDARY TARGETS

bicepsmiddle back

EXECUTION PROTOCOL

  1. Attach a single handle to a low cable.
  2. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
  3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
  4. After a brief pause, return to the starting position.