10 Best Shotgun Row Alternatives for Limited Equipment

The Shotgun Row is done standing with a cable machine. Ranked closest by our scoring: the Bodyweight Standing One Arm Row, the Bodyweight Standing One Arm Row (With Towel) and the Bodyweight Standing Close-grip One Arm Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Shotgun Row

Shotgun Row
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back

How to perform Shotgun Row
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Standing One Arm RowPlay demonstration

    1. Bodyweight Standing One Arm Row

    87% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  2. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    2. Bodyweight Standing One Arm Row (With Towel)

    87% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to 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: bodyweight only, not a cable
    • Body position: standing, the same as the Shotgun Row
    • Balance: harder to stay steady on than the Shotgun Row
  3. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    3. Bodyweight Standing Close-grip One Arm Row

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. 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
  4. Bodyweight Standing Row (With Towel)Play demonstration

    4. Bodyweight Standing Row (With Towel)

    81% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    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. Bodyweight Standing Close-grip RowPlay demonstration

    5. Bodyweight Standing Close-grip Row

    78% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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
  6. Bodyweight Standing RowPlay demonstration

    6. Bodyweight Standing Row

    78% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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
  7. One Arm Towel RowPlay demonstration

    7. One Arm Towel Row

    73% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the lats.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    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: bodyweight only, not a cable
    • Body position: standing, the same as the Shotgun Row
    • Balance: harder to stay steady on than the Shotgun Row
  8. Suspended RowPlay demonstration

    8. Suspended Row

    70% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Shotgun Row
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not standing
  9. One Arm Against WallPlay demonstration

    9. One Arm Against Wall

    66% match
    • Lats
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand facing a wall with your feet shoulder-width apart.
    2. Extend one arm straight out in front of you and place your palm against the wall.
    3. Engage your core and lean your body forward, keeping your arm straight and your back flat.
    4. Slowly push against the wall with your palm, activating your lat muscles.
    5. Hold the position for a few seconds, then release and repeat with the other arm.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    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: easier to stay steady on than the Shotgun Row
  10. ElevatorPlay demonstration

    10. Elevator

    64% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, not lats
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Shotgun Row

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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