How to Do Cable Lat Prayer

Cable Lat Prayer is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Lat Prayer

  1. 01Attach a straight or EZ bar to a high cable pulley and kneel several feet back from the machine.
  2. 02Grasp the bar with an overhand grip and hinge your hips back until your torso is parallel to the floor.
  3. 03Pull the bar down toward your thighs in an arc while keeping your arms straight.
  4. 04Squeeze your shoulder blades together at the bottom of the movement.
  5. 05Reverse the motion slowly to feel a deep stretch in the lats.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Lat Prayer

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on driving your elbows toward your hips rather than pulling with your hands to isolate the lats.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Lat Prayer questions

What muscles does Cable Lat Prayer work?

Cable Lat Prayer is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Lat Prayer correctly?

Attach a straight or EZ bar to a high cable pulley and kneel several feet back from the machine. Grasp the bar with an overhand grip and hinge your hips back until your torso is parallel to the floor. Pull the bar down toward your thighs in an arc while keeping your arms straight. Squeeze your shoulder blades together at the bottom of the movement. Reverse the motion slowly to feel a deep stretch in the lats.

What is the A90 coach tip for Cable Lat Prayer?

Focus on driving your elbows toward your hips rather than pulling with your hands to isolate the lats.

Is Cable Lat Prayer suitable for beginners?

Cable Lat Prayer is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Lat Prayer?

Cable Lat Prayer uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable lat prayer into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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