Kayak Row
Torch your core and lats with the Kayak Row. This dynamic, cable-based movement mimics a paddling stroke to build rotational power, spinal stability, and a wide, defined back.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Attach a straight bar to the high pulley of a cable machine.
Stand facing the machine with feet shoulder-width apart.
Grasp the bar with both hands using an overhand grip.
Movement
Hinge slightly at your hips, maintaining a straight spine and braced core.
With arms extended, rotate your torso while pulling one end of the bar towards your hip, similar to a kayaking motion.
Allow your torso to follow the movement while keeping the core tight to control the rotation.
Extend back to the starting position and repeat on the opposite side in a fluid, alternating motion.
Tips
Focus on initiating the movement with your back muscles rather than just your arms.
Maintain constant tension on the cable throughout the movement.
Keep your hips stable; the rotation should occur primarily through the thoracic spine.