10 Best Shotgun Row Alternatives for Limited Equipment

The Shotgun Row is done standing with a cable machine. Ranked closest by our scoring: the One-arm Long Bar Row, the One-arm Kettlebell Row and the Bodyweight Standing One Arm Row.

Shotgun Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Shotgun Row

The steps for the Shotgun Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, middle back · Cable · Intermediate · Compound

  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.

The 10 Best Shotgun Row Alternatives

10 substitutes, ranked by how closely each one matches the Shotgun Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. One-arm Long Bar Row

    1. One-arm Long Bar Row

    89% match

    Lats · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the lats.

    • Barbell
    How to perform it
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
    4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Shotgun Row
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Shotgun Row
  2. One-arm Kettlebell Row

    2. One-arm Kettlebell Row

    89% match

    Lats · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the lats.

    • Kettlebell
    How to perform it
    1. Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Shotgun Row
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Shotgun Row
  3. Bodyweight Standing One Arm RowPlay demonstration

    3. Bodyweight Standing One Arm Row

    87% match

    Lats · Intermediate · Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Shotgun Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Shotgun Row
    • Balance: harder to stay steady on than the Shotgun Row
  5. Cable One Arm Bent Over RowPlay demonstration

    5. Cable One Arm Bent Over Row

    85% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the lats.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
    4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
    5. Pause for a moment, then slowly extend your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not lats
    • Equipment: a cable, the same as the Shotgun Row
    • Body position: standing, the same as the Shotgun Row
  6. One-arm Dumbbell Row

    6. One-arm Dumbbell Row

    85% match

    Lats · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the lats.

    • Dumbbell
    How to perform it
    1. Choose a flat bench and place a dumbbell on each side of it.
    2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
    3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
    4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
    5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
    6. Repeat the movement for the specified amount of repetitions.
    7. Switch sides and repeat again with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Shotgun Row
    • Equipment: free weights, not a cable

Why You Might Need a Shotgun Row Alternative

You might substitute the Shotgun Row for several reasons: lack of a cable station, shoulder pain with that pull angle, or a desire for greater loading options. Different substitutes change trunk angle and elbow path, altering lat vs. posterior deltoid emphasis. For example, chest-supported rows reduce lumbar shear and isolate the lats, pinch your shoulder blades before each rep to increase lat activation. Single-arm dumbbell rows allow a longer lat stretch through more scapular mobility. Lat pulldowns replicate the vertical pulling vector and are useful if you need a seated, lower-back-friendly option.

How to Choose the Right Shotgun Row Substitute

Pick a substitute based on equipment, desired muscle emphasis, and spinal tolerance. If you need unilateral work and core stability, choose single-arm dumbbell rows and drive the elbow back to the hip to maximize lat engagement. If low back stress is the concern, use chest-supported rows or machine rows and focus on scapular retraction and full concentric squeeze. For progressive loading in a commercial gym, choose T-bar or barbell rows if you want heavy compound overload, and cue a hinged hip and flat back to distribute force through the lats and erectors.

Shotgun Row FAQ

What muscles does Shotgun Row work?

The Shotgun Row primarily targets the latissimus dorsi and the middle back (rhomboids and mid-traps), with secondary involvement from the posterior deltoid and biceps. During the pull, emphasize scapular retraction and driving the elbow rearward to maximize lat fiber recruitment.

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