The Cable Lat Prayer is an isolation exercise for the lats performed using a high cable pulley. It mimics a “prayer” motion to effectively target the latissimus dorsi while minimizing arm involvement.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Effectively isolates the lats.
- Improves mind-muscle connection with the back.
- Builds back width.
- Reduces excessive biceps involvement.
- Enhances scapular control and core stability.
- Provides constant tension through the cable system.
- Excellent accessory exercise for back workouts.
How to perform
- Attach a rope handle to a high pulley.
- Grab the rope using a neutral grip and step slightly backward.
- Lean your torso slightly forward with your arms extended.
- Brace your core and keep your shoulders down.
- Pull the rope downward in an arcing motion toward the sides of your body.
- Focus on contracting the lats rather than pulling with the arms.
- Pause briefly at the bottom position.
- Slowly return to the starting position under control.
FRONT VIEW
BACK VIEW
Lateral Deltoid
Primary
Back
Primary
Traps
Primary