How to do the Cable Lat Prayer
- Face a head-height pulley holding a straight bar with an overhand grip.
- Hinge forward until your torso is near parallel, arms reaching overhead.
- Sweep the bar to your thighs with straight arms as you stand up.
- Hinge back down, letting the bar return overhead under control.
Full technique — 7 steps
- Attach a straight bar to a pulley at about head height and face the machine.
- Take an overhand grip about shoulder width and step back to create tension.
- Hinge at the hips until your torso is near parallel to the floor, arms extended overhead in line with your torso.
- Keep your elbows nearly straight and set your shoulders down away from your ears.
- Sweep the bar down toward your thighs as you drive your hips forward and stand up.
- Finish standing tall with the bar at your upper thighs and your lats fully shortened.
- Hinge back down as the bar returns along the same arc until your arms are overhead again.
Common mistakes
- Bending elbows into a pressdown
- Shrugging shoulders toward ears
- Stopping short of full overhead reach
- Standing up before the arms move
- Rounding through the lower back
Form cues
- Move from the shoulders
- Keep elbows nearly fixed
- Pull bar to thighs
- Reach fully overhead
- Let lats stretch overhead
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
- Single Arm Machine High Row Easier
- Machine High Row Easier
No equipment
- Outdoor Gym Lat Pulldown Easier
Quick answers
What muscles does the Cable Lat Prayer work?
Primary: Lats 9/10. Also works: Teres major 6/10, Triceps 4/10, Rear delts 4/10, Lower chest 3/10.
When should I do the Cable Lat Prayer in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Cable Lat Prayer?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Cable Lat Prayer?
Machine: Single Arm Machine High Row, Machine High Row. No equipment: Outdoor Gym Lat Pulldown.
