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Shotgun Row on the Low Cable

IntermediateStrengthTier T3

Stand a couple of feet back from a low pulley in a wide staggered stance with one arm extended. Row by pulling the shoulder back and bending the elbow while turning the palm up. Pause, then return the handle under control.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach a single handle to the low cable and select the weight.
  • Stand a couple of feet back in a wide-split stance, arm extended and shoulder forward.
  1. She stands in a wide-split staggered stance facing the low pulley: left foot forward, right foot back, her right arm extended holding the cable handle palm-down, the right shoulder reached forward, cable taut.

    Step 1 of 5

    Stand a couple feet back from the low pulley in a wide-split stance, arm extended and shoulder forward, holding the single handle.

  2. She is mid-pull: right shoulder drawing back and elbow flexing as the handle travels toward her side, the wrist beginning to turn palm-up, split stance planted, torso quiet.

    Step 2 of 5

    Perform the movement by retracting the shoulder and flexing the elbow, supinating the wrist as you pull.

  3. She holds the finish: right hand drawn in beside her ribs with the palm turned fully upward, elbow flexed tight beside the body, shoulder fully retracted, split stance planted.

    Step 3 of 5

    Turn the palm fully upward as the handle arrives at your side and pause briefly.

  4. She is mid-return: right arm extending back toward the pulley as the palm rotates back toward down, the shoulder easing forward again, split stance and quiet torso unchanged.

    Step 4 of 5

    After the brief pause, return the handle to the extended-arm start under control.

  5. She stands in a wide-split staggered stance facing the low pulley: left foot forward, right foot back, her right arm extended holding the cable handle palm-down, the right shoulder reached forward, cable taut.

    Step 5 of 5

    Stand a couple feet back from the low pulley in a wide-split stance, arm extended and shoulder forward, holding the single handle.

Safety Information

Retract the shoulder and flex the elbow while supinating the wrist palm-up, pause briefly, return. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Turn the palm upward as the pull travels; keep the split stance planted, not twisting. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.