Cable Thibaudeau Kayak Row exercise animation (Männlich)

Cable Thibaudeau Kayak Row

Zielmuskel
Latissimus Dorsi, Obliques
Synergistenmuskeln
Deltoid Posterior, Pectoralis Major Sternal Head, Rectus Abdominis, Teres Major, Triceps Brachii
Equipment
Cable
Körperregion
Back, Waist
Typ
Strength

The cable Thibaudeau kayak row is a standing cable exercise that pairs a single-arm pull with a torso twist, training the lats and obliques together. The rear delts, sternal chest fibers, abs, teres major, and triceps assist, making it a rotational back-and-core movement that builds anti-rotation control and a strong, coordinated pull.

Cable Thibaudeau Kayak Row: So führst du sie aus

  1. 1Set a cable pulley to roughly chest height and attach a single handle. Stand side-on to the machine with your feet about shoulder-width apart, knees slightly bent.
  2. 2Grip the handle with your outside hand and step back until there is tension in the cable, letting the weight pre-stretch your lat and rotate your torso slightly toward the stack.
  3. 3Brace your core and set your shoulder blades down and back to create a stable base for the pull.
  4. 4Pull the handle toward your hip in a kayaking-paddle arc, driving your elbow back and down while your torso rotates away from the machine.
  5. 5Squeeze your lat and obliques hard at the end of the pull, keeping your wrist neutral and your elbow close to your side.
  6. 6Reverse the motion under control, letting your torso rotate back toward the stack and your arm extend until you feel the lat lengthen again.
  7. 7Complete all reps on one side, then switch the handle to the other hand and repeat for the opposite side.

Technik-Tipps

  • Lead the pull with your elbow, not your hand, so the lat and rear delt do the work instead of the forearm.
  • Let the torso rotation and the arm pull happen as one smooth motion, like a paddle stroke, rather than rowing and twisting separately.
  • Keep your hips and feet planted so the rotation comes from your trunk, not from your whole body swinging.
  • Use a controlled tempo and a weight you can move without jerking, so the obliques stay under tension through the full range.

Häufige Fehler

  • Twisting from the hips and lower back instead of the trunk, which shifts load off the obliques and strains the spine.
  • Yanking the handle with the arm and shrugging the shoulder up, which recruits the traps and forearm instead of the lat.
  • Using too much weight and turning the rep into a whole-body swing, which loses muscular tension and reduces the training effect.
  • Letting the cable snap your arm back instead of resisting the eccentric, which wastes the lat stretch and risks the shoulder.

Häufig gestellte Fragen

What muscles does the cable Thibaudeau kayak row work?

It primarily targets the latissimus dorsi and the obliques, with the rear deltoid, lower-chest fibers, rectus abdominis, teres major, and triceps assisting the pull and rotation.

Why is it called a kayak row?

The movement mimics a kayak paddle stroke — you pull the handle back in an arc while rotating your torso, combining a single-arm row with a trunk twist.

How many sets and reps should I do?

For most lifters, 3 sets of 10 to 15 reps per side works well. Keep the weight moderate so you can control both the pull and the rotation.

Is the cable Thibaudeau kayak row good for beginners?

Yes, if you start light. The cable provides constant tension and a fixed path, so beginners can learn to coordinate the row and the twist before adding load.

What is a good alternative to this exercise?

A standing single-arm cable row or a cable woodchopper are close alternatives — both train rotation and the lats, though each emphasizes the row or the twist a bit differently.

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