Exercise Comparison
Bent-Arm Barbell Pullover vs Shotgun Row
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
Only in Shotgun Row
Instructions
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
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. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while Shotgun Row is beginner and uses cable. Choose Shotgun Row if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge.