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.
This unilateral variation isolates the lats and rhomboids while minimizing the spinal compression found in heavy bent-over rows. Iridium typically schedules this exercise when your lower back recovery status is low from recent loading, but your lats still require additional volume to reach their adaptive targets. Since single-arm work effectively doubles set duration, Iridium also verifies your set time constraints before selecting this movement over bilateral alternatives.
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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