Abs, Biceps, Shoulders, Upper Back
Thibaudeau Kayak Row Overview
The Thibaudeau kayak rows is an exercise used to target the muscles of the back.
The exercise was made popular by world-renowned strength coach, Christian Thibaudeau. The Thibaudeau kayak row utilizes a cable pulley machine and mimics the motion one would use to paddle while in a kayak.
Thibaudeau Kayak Row Instructions
- Attach a medium width handle to a cable stack and assume a standing position.
- Grasp the handle with a pronated grip (double overhand) at roughly shoulder width.
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blade, extending the shoulder, and laterally flexing the spine to maximally contract the lat.
- Pull one side of the bar towards your thigh until the lat is fully contracted and then slowly lower under control.
- Repeat for the desired number of repetitions on both sides.
Thibaudeau Kayak Row Tips
- Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine.
- If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
- Don’t allow the head to jut forward as you pull.
- Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.