Which muscles does the lat prayer (cable) work?

The lat prayer (cable) mainly works your lats. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the lat prayer (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Lat Prayer (Cable): how to do it and muscles worked

The lat prayer (cable) mainly works your lats, with help from your triceps. You need a cable machine.

Muscles worked

Main

Lats

Helping

Triceps

How to do the lat prayer (cable)

1
Set a cable at a high position with a rope or bar attachment. Kneel facing the machine a few feet back, hold the attachment with straight arms and lean forward slightly.
2
With your arms mostly straight, pull the attachment down and toward your thighs by squeezing your lats. Pause and keep your chest up and ribs down.
3
Return slowly to the top over 2 to 3 seconds, feeling a stretch in your lats. Breathe out as you pull down and in as you return.

Form tip: Do not bend your elbows to turn this into a press. Keep a slight bend, drive with your lats and avoid rocking your torso.

Common questions

Which muscles does the lat prayer (cable) work?: The lat prayer (cable) mainly works your lats. It also involves your triceps.
What equipment do I need for the lat prayer (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the lat prayer (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.