Cable Lat Prayer

Category

Back

Difficulty

Intermediate

Equipment

Cable Pulley Machine, Rope Attachment

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Posterior Deltoids, Triceps Brachii, Rectus Abdominis

How to do it

1. Attach a rope to a high pulley. Kneel or stand facing the machine, grab the rope with both hands and move back until your arms reach forward at about head height.
2. Hinge slightly forward at the hips, keep your elbows almost straight and press your palms toward each other.
3. Pull the rope down in an arc toward your thighs by driving your arms down and back, and squeeze your lats at the bottom.
4. Let the rope rise back to the start with control, feeling the stretch in your lats, then repeat.

Form tips

• Keep a slight, fixed bend in your elbows; your arms don't bend and straighten.
• Keep your core braced and don't rock your torso to move the weight.
• Focus on pulling with your lats, not your hands.