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Cable Lat Prayer Pull Down
A cable isolation exercise targeting the lats through an arcing pulldown motion, emphasizing deep stretch and contraction for back hypertrophy and strength.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Triceps, Abs
Accessory Muscles
Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Shoulders
6/10Rear Delts
Triceps
4/10Abs
3/10Rectus Abdominis
Obliques
2/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight bar to the high pulley of a cable machine. Kneel facing the machine with feet hip-width apart, grip the bar overhand slightly wider than shoulders, and lean forward at hips to extend arms overhead with slight elbow bend.
- Engage core and retract shoulder blades.
- Pull the bar down in an arcing motion toward your thighs using lats.
- Squeeze lats at the bottom and pause briefly.
- Slowly return the bar to the starting position overhead.
- Maintain slight elbow bend throughout.
- Control the eccentric phase fully.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze shoulder blades
- Keep arms straightish
- Hinge at hips only
- Feel the lat stretch
Breathing
Inhale during the return to stretch position; exhale as you pull down and squeeze.
Tempo
3-1-1
Range of Motion
From arms fully extended overhead with deep lat stretch to bar reaching upper thighs with back upright.
Safety
Safety Notes
- Avoid shoulder discomfort by adjusting grip
- Use moderate weight to maintain form
- Keep neutral spine to protect lower back
- Stop if joint pain occurs
Spotting
Not typically needed for this isolation exercise; use machine safeties if available.
Common Mistakes
- Rounding lower back
- Using biceps to pull
- Locking elbows
- Swinging the body
- Incomplete stretch at top
When to Avoid
- Acute shoulder impingement
- Lower back injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip hinge mobility
Build Up First
- Basic lat pulldown form
- Controlled eccentric strength
Also known as
Cable Lat Prayer, Lat Prayer, Prayer Lat Pullover, Straight Bar Lat Prayer
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