A rotational row that smokes your back and core at once.
Let your torso rotate with the pull, but drive the movement from your back, not a yanking arm.
The shotgun row is a one-arm cable pull that starts from a long reach and finishes with your torso rotating back square as the handle drives to your ribs, so your lats and mid back work through a bigger arc than a standard row allows. The half-kneeling stance takes your legs mostly out of it and forces your core to control the rotation, while your biceps assist the pull. It's the row you pick when you want stretch, rotation and anti-cheat built into one movement, one side at a time.
It pins your hips so you can't lean back and heave the weight. With the base locked, all the rotation has to come from your torso and all the pulling from your back.
Reach and open slightly toward the stack at the stretch, then rotate back to square as you pull. It's a controlled turn driven by the pull, not a full-body twist, if you're spinning past square, lighten the load.
Lighter than your normal single-arm rows. The rotation and the long stretch are the value here, and both disappear the moment you start yanking, so pick a weight you can pull smoothly to your ribs.
