1/2 Kneeling Shotgun Row
10 reps
Drive your elbow back to your ribs, then let the cable pull your arm long again.
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1/2 Kneeling Shotgun Row
A single-arm cable row worked from a half-kneeling stance, so one side does the pulling while your trunk fights to stay square. It builds back and rear-shoulder strength while exposing left-to-right imbalances, and the low kneeling base forces your core and hips to anchor you. Useful for anyone chasing cleaner posture and honest unilateral strength.
How to do it
- 1
Set a cable pulley to about elbow height and kneel facing it.
- 2
Drop into a half-kneel: one knee down, the opposite foot planted in front.
- 3
Grab the handle with the arm on the same side as your grounded knee, arm extended so the cable stays under tension.
- 4
Brace your midsection, keep your spine tall and chest open.
- 5
Pull your elbow back toward your hip, squeezing the back and rear shoulder.
- 6
Ease the handle back out under control, then switch sides.