Cable Kayak Row
Also known as: kayak row
Mimicking a kayak paddle stroke, you pull the low-pulley handle down and across your torso, giving the lat a diagonal line of pull that standard seated rows never trace. It is a finesse movement: use light weight, keep the elbow tucked, and treat it as lat detail work once your heavier rowing is done.
How to do the Cable Kayak Row
- Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.
- Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
- Lean forward from your hips, keeping your back straight and your abs engaged.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.
- Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and perform with your left arm.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm back toward the hip, and they take over more as the elbows stay close to the body and the pull goes toward the waist.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Easier and harder
Frequently asked questions
What muscles does the Cable Kayak Row work?
The Cable Kayak Row primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Cable Kayak Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Kayak Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Kayak Row?
If you cannot do the Cable Kayak Row, try the Rope Cable Squat Row, the Seated V Bar Cable High Row or the Cable Crossover Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Kayak Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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