Exercise guide · Intermediate · Compound

Cable Thibaudeau Kayak Row: How to Do It & Muscles Worked

The cable Thibaudeau kayak row is a unilateral rowing exercise that targets the latissimus dorsi using a cable machine. It mimics the motion of a kayak paddle, emphasizing back engagement and unilateral strength.

Primary muscles
Lats
Secondary muscles
Traps , Biceps , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable thibaudeau kayak row
Front view: muscles worked by the cable thibaudeau kayak row. Primary: lats. Secondary: traps, biceps and shoulders.
Back view: muscles worked by the cable thibaudeau kayak row. Primary: lats. Secondary: traps, biceps and shoulders.
Primary Secondary

How to do the cable thibaudeau kayak row

  1. Step 1: Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.
  2. Step 2: Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
  3. Step 3: Lean forward from your hips, keeping your back straight and your abs engaged.
  4. Step 4: Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.
  5. Step 5: Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch sides and perform with your left arm.

Sets, reps and programming

Suggested sets, reps and rest for the cable thibaudeau kayak row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Thibaudeau Kayak Row alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.