Back · Cable machine

Cable Thibaudeau Kayak Row

The cable Thibaudeau kayak row is a dynamic pulling movement that combines horizontal rowing with controlled torso rotation to mimic paddling a kayak. It primarily challenges the latissimus dorsi, rear deltoids, and rotational core muscles, serving as a functional accessory movement near the end of a pull workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Sit on the ground facing a cable machine with a rope or dual handle attachment.
Grab the handles with both hands.
Pull one handle towards your body while rotating your torso, mimicking a kayaking motion.
Return to center, then pull with the opposite arm while rotating the other direction.
Alternate sides in a fluid motion.

Common mistakes

Excessive rocking or swaying from the hips takes tension away from the lats and stresses the lower back.
Pulling solely through the biceps without initiating the movement by retracting the shoulder blade minimizes back involvement.
Rounding the thoracic spine during the rotation compromises posture and limits the effective range of motion.

Tips

Keep the core braced and the chest proud to maintain a stable axis of rotation throughout each rep.
Drive the active elbow down and back close to your torso to maximize lat engagement.
Maintain a smooth, alternating rhythm without rushing through the transition between sides.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions per side with moderate resistance. Rest 60 to 90 seconds between sets to maintain movement quality.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are primarily targeted in the kayak row?

The movement focuses heavily on the latissimus dorsi, rhomboids, rear deltoids, and the obliques that drive torso rotation.

Can this exercise be done at home without a cable machine?

Yes, you can secure resistance bands at chest height to a sturdy anchor point to replicate the same alternating pull and rotation pattern.

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