Shotgun Row
Differentiation: Mechanics
This variation of a standing cable row is unique. Here is how: you perform a movement that is similar to loading a shotgun. You set the pulley to waist-height. This setting creates an angle where you pull horizontally | using one arm | while standing at a bent over angle. This movement engages your lats | as well as your rear deltoids. You work one side for a full set, | the switch the handle to your other arm.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto the pulley hook.
5) Reach forward to grasp the handle using an overhand grip.
6) Stand about four feet from the pulley with one foot planted in front of the other in a wide stance.
7) Bend forward to grasp the handle with your right hand using an overhand grip, keeping your right arm straight.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While remaining bent forward, exhale while twisting your wrist
3) ...and pull the handle until it reaches your upper chest.
4) This is the ending position.
5) Squeeze your back muscles and hold this position for a count of one second.
6) Gradually allow the cable to retract.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the handle to to your left hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Remain bent forward throughout the pull.
Keep your upper arm as close to your body as possible.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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