Standing one-arm cable row (shotgun row)

In a wide split stance before a low pulley, one arm rows the handle to the ribs, the palm turning up: ACE's standing single-arm cable row, rated intermediate, where the trunk must keep from twisting.

Row family

Standing one-arm cable row (shotgun row)

Standard option

In a wide split stance before a low pulley, one arm rows the handle to the ribs, the palm turning up: ACE's standing single-arm cable row, rated intermediate, where the trunk must keep from twisting.

DemandMedium

Equipment requiredA cable machine

Muscle focusBack · Biceps · Shoulders · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand in a wide split stance a couple of feet back from a low pulley, the arm long toward the handle.
Draw the shoulder blade back and row the handle to the ribs, the palm turning up.
Pause, then let it return; switch sides after the set.

Form cues

Keep the hips and shoulders square.
Let the shoulder reach forward at the start.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Standing single-arm cable row (intermediate) ↗
Fenwick 2009 · Rowing exercises compared: the bent-over row loads the trunk and spine most (EMG, JSCR) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders, Abs.

Equipment

A cable machine

Level

Intermediate. See the easier and harder options above.

Similar moves

Supported single-arm dumbbell row demonstrated on the 3D figure

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Dumbbell Incline Row demonstrated on the 3D figure

3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box

One-Arm Dumbbell Row demonstrated on the 3D figure

3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Bent Over One-Arm Long Bar Row demonstrated on the 3D figure

3D demoBent Over One-Arm Long Bar RowBeginner · A barbell

Bent Over Two-Arm Long Bar Row demonstrated on the 3D figure

3D demoBent Over Two-Arm Long Bar RowIntermediate · A barbell

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Questions people ask

What muscles does the Standing one-arm cable row (shotgun row) work?

Mainly the back, with help from the biceps, shoulders and abs.

What equipment do I need for the Standing one-arm cable row (shotgun row)?

A cable machine.

Is the Standing one-arm cable row (shotgun row) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Incline ring row.

What is an easier alternative to the Standing one-arm cable row (shotgun row)?

Try the Incline ring row. Both are written steps in the same progression.

How do I make the Standing one-arm cable row (shotgun row) harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.