Napra

Shotgun Row

StrengthBeginner LatsBicepsMiddle back Cable crossover / functional trainerCable / pulley
Shotgun Row, step 1
1. Single handle on the low pulley; stand back in a wide split stance, arm extended, shoulder forward.
Shotgun Row, step 2
2. Row the handle to your hip, shoulder blade back, turning your palm up as you pull; pause, return slowly.

How to do it

  1. Attach a single handle to a low cable.
  2. 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.
  3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
  4. After a brief pause, return to the starting position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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