Shotgun Row

What it is

This dynamic pulling exercise uses a cable machine to strengthen your back. It primarily targets your latissimus dorsi, the large muscles of your back, and also engages your biceps and middle back. You will perform the movement from a split stance, pulling the handle towards your body. Focus on a controlled retraction of your shoulder blade.

Technique tips

• Adopt a wide, staggered stance for optimal balance.
• Begin the pull by actively retracting your shoulder blade.
• As you pull, rotate your wrist to bring your palm upward.
• Keep your core engaged to maintain a stable torso.
• Control the eccentric phase, resisting the cable's pull.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.