Single Arm Cable Shotgun Row

Instructions for proper form

1. Stand in a staggered stance with feet shoulder-width apart and one foot slightly forward. 2. Grab the cable handle with a pronated grip (palms facing down) using your working arm. 3. Keep your back straight and hinge slightly at the hips, leaning forward a bit while maintaining a neutral spine. 4. Pull the cable handle towards your hip, keeping your elbow close to your body and squeezing your shoulder blade towards your spine. 5. Slowly return to the starting position, fully extending your arm without locking the elbow. 6. Repeat for the desired number of repetitions before switching arms.

Common mistakes to avoid

1. Rounding your back – always maintain a neutral spine. 2. Using momentum to pull the cable; focus on controlled movements. 3. Allowing your elbow to flare out; keep it close to your body. 4. Not engaging the core, leading to instability. 5. Not using a full range of motion, which limits effectiveness.

Benefits

Specific benefits of the exercise

The Single Arm Cable Shotgun Row specifically targets the latissimus dorsi, enhancing upper body strength and improving muscle definition in the back. It also promotes better unilateral strength and muscle balance, which can help prevent injuries.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see improvements in upper body strength, posture, and muscle definition within 4 to 8 weeks..

Who this exercise is best for

This exercise is best for novice lifters, individuals looking to improve their back strength, and anyone needing rehabilitation for shoulder issues, as it promotes a safe range of motion.

Scientific studies supporting its effectiveness

Research shows that unilateral exercises like the Single Arm Row can enhance muscle activation and lead to better functional strength, as reported in various studies focusing on the effectiveness of cable exercises in resistance training.

Variations

Beginner modifications

Beginners can reduce resistance on the cable machine or perform the row in a seated position for better stability. Using a lighter weight will help focus on form and technique.

Advanced progressions

Advanced variations may include increasing resistance, adding a twist at the top of the movement to engage the core, or incorporating a pause at the contracted position for added intensity.

Integrations

Complementary exercises

Complementary exercises could include bent-over dumbbell rows, pull-ups, or lat pulldowns to ensure overall back development.

Super set recommendations

Super set this exercise with push-ups or bench presses to create a balanced upper body workout targeting both the back and the chest.

Sample workout routines

Include the Single Arm Cable Shotgun Row in a back-focused workout: 1. Pull-ups: 3 sets of 8-10 reps. 2. Single Arm Cable Shotgun Row: 3 sets of 10-12 reps each arm. 3. Bent-over Dumbbell Rows: 3 sets of 10-12 reps. 4. Hyperextensions: 3 sets of 15 reps.

Exercise combinations

Combine with exercises like seated cable rows, face pulls, or single-arm dumbbell rows for a comprehensive back workout.

Best time to do this exercise in your workout

Ideally, perform the Single Arm Cable Shotgun Row early in your workout, after warm-up and prior to compound movements like deadlifts or bench presses, to optimize back muscle fatigue and strength building.