A cable pulling movement that draws the arms down and together to load the latissimus dorsi. Performed from a high pulley to emphasize the lats during the closing motion.
How to do the Lat Prayer (Cable)#
- Set a high cable pulley, grasp the rope or handles overhead, then step back until you feel tension with feet about hip-width apart.
- Hinge forward at the hips with a braced core and a neutral spine, arms extended overhead in line with the cable.
- Keeping your arms straight with only a slight bend in the elbows, pull the handles down in an arc until your hands finish together near your thighs, driving the movement from the lats.
- Squeeze the lats briefly at the bottom with your shoulders down and away from your ears.
- Slowly let the cable return your arms overhead under control and repeat.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Triceps (Triceps Brachii), Abs (Rectus Abdominis)
