Back day is my favorite day. It always has been. I love growing my wings! If you’re looking for a new exercise that targets the lats, while also hitting the middle back, shoulders, traps, triceps, and forearms, try a Kayak Row! We recently incorporated this into back day – it’s a great pre-exhaustive exercise and if performed correctly you’ll feel a nice pump.

The kayak row is completed with a cable machine and a straight bar. It is a simple exercise to learn. The steps are below, along with a quick video.

Stand in front a cable machine with the straight bar attached in the high position.

Grasp the bar, keeping your arms straight, use your lats to pull the bar to each side of your body, just like you’re rowing a kayak.

Continue to switch sides each row for a total of 10-12 reps per set.

Perform 3-4 sets.

Really concentrate on squeezing your lats. This is a great exercise to practice the mind-body connection. Once you really make the connection you’re really going to feel this exercise right where you’re suppose to. It’s quickly become one of my favorites.

Simple enough, right? Like always when trying a new exercise, start light until you get the movement down and then start increasing the weight. The last 2 of each set should be hard to finish.

Looking for some other exercises to target your back? Try these Rear Delt Face Pulls or learn how to do a full body weight pull-up.