1/2 Kneeling Shotgun Row
The 1/2 Kneeling Shotgun Row is a unilateral cable exercise that targets the lats and upper back while demanding significant core stability. By performing the row from a half-kneeling position, it improves hip mobility, posture, and anti-rotational core strength.
Since this exercise relies heavily on core stability and coordination, AI analysis of your daily HRV and sleep data helps determine if your central nervous system is ready for heavy loading or if you should focus on controlled technique. Additionally, by tracking your RPE on each side independently, the app can detect strength imbalances between your left and right lats, automatically adjusting weights in future sessions to correct asymmetries without overloading your lower back.
Form Cues
- Kneel with a tall spine and squeeze the glute of your down leg
- Keep your core tight to prevent your torso from twisting
- Drive your elbow back towards your hip bone
- Allow your shoulder blade to protract (slide forward) at the start of each rep
- Pause briefly at the peak of the contraction
- Don't arch your lower back as you pull
- Don't rotate your torso to generate momentum
- Don't shrug your shoulder up towards your ear
- Don't let your front knee collapse inward
Common Mistakes
- Flaring the ribcage
- Excessive torso rotation
- Shrugging the traps
- Pulling too far past the torso
Muscles Worked
This exercise primarily strengthens the latissimus dorsi and rhomboids through a full range of motion. The half-kneeling position forces the core obliques and the glute of the down leg to work isometrically to prevent rotation, making it a functional full-body stability movement.
Primary
Secondary
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