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Lats

Shotgun Row

Shotgun Row (Start)Shotgun Row (End)
LevelBeginnerEquipmentCableMechanicCompoundForcePull

A one-arm cable row performed in a standing, staggered stance that works the lats and mid-back.

Strength
Primary musclesLats
Secondary musclesBicepsMiddle Back

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 15–26 kcal (±25 %)

Muscle mass worked10 %
Effort during a set5.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand facing a low cable with your feet staggered.
  2. 2Grasp the handle with one hand and lean slightly forward.

How to perform

  1. 1Pull the handle toward your hip.
  2. 2Squeeze your shoulder blade.
  3. 3Return slowly.
  4. 4Repeat, then switch arms.

Alternatives

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More with Cable

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Stretches for Lats

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