Shotgun Row
Back
Equipment: Bodyweight
Biceps
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Attach a single handle to a low cable. 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. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go. After a brief pause, return to the starting position.
Source: none
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Estimated 1RM over time
Best Epley-estimated 1RM per day across 13 sessions.
Range: 77.0 – 133.3 lbs estimated 1RM.
Volume over time
Total lbs lifted per session (sets × reps × weight), across 13 sessions.
Recent sets
| Date | Weight (lbs) | Reps | Sets |
|---|---|---|---|
| 2025-06-09 | 55.0 | 12 | 3 |
| 2025-08-22 | 60.0 | 10 | 3 |
| 2025-09-19 | 70.0 | 12 | 1 |
| 2025-09-19 | 60.0 | 12 | 2 |
| 2025-12-03 | 70.0 | 10 | 2 |
| 2025-12-22 | 80.0 | 8 | 3 |
| 2026-01-23 | 80.0 | 6 | 3 |
| 2026-01-30 | 80.0 | 8 | 3 |
| 2026-02-05 | 100.0 | 5 | 3 |
| 2026-02-24 | 85.0 | 10 | 3 |
| 2026-03-20 | 85.0 | 13 | 2 |
| 2026-03-30 | 85.0 | 15 | 2 |
| 2026-04-14 | 100.0 | 8 | 3 |
| 2026-04-22 | 100.0 | 10 | 3 |