Cable Thibaudeau Kayak Row

Muscles worked

Setup

1. Set the cable pulley to the highest setting and attach a long straight bar or lat pulldown bar.
2. Stand facing the machine with a wide, athletic stance and knees slightly bent.
3. Grasp the bar with a wide overhand grip, with hands positioned near the ends of the bar.
4. Step back slightly so there is tension on the cable with your arms fully extended overhead.

How to do it

1. Pull one end of the bar down and back toward your hip in a sweeping arc, leading the movement with your elbow.
2. Exhale and rotate your torso toward the pulling side, crunching the oblique and driving the shoulder blade down.
3. Inhale as you return the bar to the center overhead position with a controlled, steady tempo.
4. Immediately repeat the motion on the opposite side in a continuous, rhythmic 'paddling' flow.

Form checklist

• Keep your core braced and chest up to maintain a neutral spine.
• Drive with the elbows rather than pulling solely with the hands to maximize lat engagement.
• Ensure the rotation occurs at the torso while keeping the hips and lower body stable.
• Maintain a slight bend in the elbows throughout the movement to protect the joints.

Pro tips

• Focus on the 'stretch' in the lats at the top of the movement before initiating the pull to recruit more muscle fibers.
• Imagine you are carving through heavy water to maintain constant tension and mind-muscle connection with the obliques.
• Keep the movement fluid and avoid 'choppy' transitions between sides to increase time under tension.

Make it harder

• Add a 2-second isometric hold at the hip to maximize the peak contraction of the lats and obliques.
• Perform the exercise from a tall-kneeling position to remove leg assistance and significantly increase the demand on core stability.

Frequently asked

What muscles does the cable thibaudeau kayak row work?

The cable thibaudeau kayak row primarily targets the lats and trapezius, and also works the biceps and serratus anterior as secondary muscles.

What equipment do you need for the cable thibaudeau kayak row?

The cable thibaudeau kayak row uses cable.

Is the cable thibaudeau kayak row good for beginners?

The cable thibaudeau kayak row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius