Back Exercise · Cable

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Cable Thibaudeau Kayak Row

Named after strength coach Christian Thibaudeau, the kayak row mimics a paddling motion, pulling and rotating in a pattern that trains the lats and biceps alongside rotational core strength. It's a more athletic, sport-specific back exercise than a standard straight-line row. The rotation should flow naturally from the pull rather than being forced separately, closer to how an actual paddling stroke moves.

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Category

Back

Equipment

Cable

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Thibaudeau Kayak Row

1. Clip a handle onto a low pulley and sit facing the machine with your feet flat on the floor.
2. Take the handle in your right hand and reach your arm out fully, allowing a slight bend at the elbow.
3. Lean your torso forward from the hips, keeping your spine straight and abs braced.
4. Draw the handle in toward your torso by drawing your shoulder blade back and bending your elbow, tracking your arm close to your body.
5. Contract your back muscles hard at the end of the row, then return slowly to the start.
6. Complete your reps, then switch the handle to your left hand and repeat.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Thibaudeau Kayak Row mainly targets your Lats, with your Biceps helping support the movement, along with your Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Gironda Sternum Chin Body Weight · Lats Barbell Bent Arm Pullover Barbell · Lats Exercise Ball Alternating Arm Ups Stability Ball · Lats EZ Bar Lying Bent Arms Pullover EZ Barbell · Lats

FAQ

What muscles does the Cable Thibaudeau Kayak Row work?

The Cable Thibaudeau Kayak Row mainly works your lats. It also helps strengthen your biceps and rhomboids, rear deltoids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Thibaudeau Kayak Row?

You do the Cable Thibaudeau Kayak Row with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Thibaudeau Kayak Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Thibaudeau Kayak Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable Thibaudeau Kayak Row?

The Gironda Sternum Chin trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.