Shotgun Row
10 reps
Hinge toward the low pulley, then drive one elbow back into your side before extending the arm again.
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BACK
Shotgun Row
A single-arm cable row for the back, run off a low pulley. Working one side at a time stops your stronger side from carrying the weaker one and forces each lat to pull its own load. Adjusting the pulley height lets you change the angle of the pull to suit your goals.
How to do it
- 1
Set a handle on the lowest setting of the cable machine.
- 2
Grab the handle with an overhand grip and step back a couple of feet, feet slightly wider than your shoulders.
- 3
Brace your core and push your hips back to hinge your chest toward the base of the pulley.
- 4
Pull the handle by driving your elbow back into the side of your ribcage.
- 5
Once the handle reaches your torso, straighten the arm back out, then repeat on the other side.