Shotgun Row.

Make every rep count.

1. 01

   Clip a single handle to a cable stack. Step into a split stance and brace your torso by resting the same-side elbow (working arm) on your front knee.

2. 02

   Grab the handle with a neutral grip (palm facing in). Hinge forward slightly and let your shoulder blade reach forward to start (don’t shrug).

3. 03

   Begin the rep by pulling your shoulder blade back and down, then row the handle toward your lower chest/upper ribs as you extend tall through your upper back.

4. 04

   Keep your elbow close and drive it behind you until you feel your lat and upper back fully engaged—avoid twisting or yanking with your biceps.

5. 05

   Control the return: let the arm straighten and the shoulder blade glide forward again. Repeat, then switch sides.