Shotgun Row (Cable)
The Cable Shotgun Row is a unilateral pulling exercise performed in a staggered stance that targets the lats and rhomboids. By allowing a deep stretch and fuller range of motion, it builds back thickness while improving rotational core stability.
Since this is a unilateral movement, the AI analyzes performance differences between your left and right sides to detect strength imbalances early. If your HRV or sleep data indicates systemic fatigue, the app may adjust your target volume or intensity to prevent lower back strain while maintaining the stability required for this staggered stance. Additionally, tracking RPE allows the AI to determine when you have mastered the stability component and are ready to increase the load.
Form Cues
- Stagger your feet with the opposite leg forward for a solid base
- Drive your elbow back low toward your hip pocket
- Allow your shoulder to protract forward for a full stretch at the start
- Keep your chest up and core braced tight to resist rotation
- Don't shrug your shoulder up toward your ear as you pull
- Don't use excessive momentum or rock back and forth
- Don't let your lower back arch excessively during the pull
- Don't rotate your torso too far beyond a natural stretch
Common Mistakes
- Initiating the pull with the biceps instead of the back
- Shrugging the shoulders upward
- Limiting range of motion by not stretching forward
- Twisting the spine excessively to generate momentum
- Standing with feet parallel rather than staggered
Muscles Worked
This exercise primarily targets the latissimus dorsi and rhomboids, building width and thickness in the upper back. The staggered stance forces the core and erector spinae to work isometrically to maintain balance, while the biceps and forearms assist significantly in the pulling motion.
Primary
Secondary
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