Cable Kayak Row

Body region

• Back
• Core
• Arms

Muscles

Main

• Latissimus Dorsi
• Rhomboids
• External Oblique

Helps

• Deltoid
• Trapezius
• Teres Major
• Internal Oblique
• Biceps

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Cable Station

Technique

1. Attach a long straight bar to a high pulley and take it with a wide overhand grip.
2. Kneel or stand in a staggered stance facing the stack, arms reaching up and forward with the cable taut.
3. Pull one end of the bar down toward the hip on that side while the other hand stays high, turning the ribcage slightly toward the pull, as if paddling a kayak.
4. Return to the middle under control and pull to the other side, alternating smoothly.

Cues

• Rotate from the ribcage, keep the hips steady.
• Row elbow to hip, as if paddling.
• Keep a smooth, rhythmic tempo.

Common mistakes

• Twisting through the lower back instead of the torso.
• Using too much weight and losing the rhythm.
• Rocking the torso back and forth to move the weight.

Alternatives

• Single-Arm Cable Row with Rotation
• Standing Cable Row