Shotgun Row
Level: beginner
Category: strength
Force: pull
Mechanic: compound
Equipment: cable
Primary muscles: lats
Secondary muscles: biceps
middle back
Instructions:
Attach a single handle to a low cable.
After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
After a brief pause, return to the starting position.