Exercise Comparison
Band Assisted Pull-Up vs Shotgun Row
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Only in Shotgun Row
Instructions
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
After a brief pause, return to the starting position.
Shotgun Row
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.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while Shotgun Row is beginner and uses cable. Choose Band Assisted Pull-Up if you have access to other, or Shotgun Row if you prefer cable.