ZULTA
NL Join the waitlist

Back

Lat Prayer

The Lat Prayer is a strength exercise on a cable machine for your lats. Share of the load in the Zulta muscle model: lats (upper) 30%, lats (lower) 26% and triceps (long head) 12%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a pulley at the top of the station and clip on a rope.
  2. Kneel facing the stack and hold the rope ends with your palms facing each other.
  3. Hinge forward until your torso is almost parallel to the floor, arms reaching toward the pulley.
  4. Pull the rope down and back toward your forehead and then past your head, keeping the arms almost straight.
  5. Squeeze the lats with the hands just past the head, then let the arms return slowly to the stretched start.

Tips

  • Keep the hips high and the torso steady so the movement comes from the shoulders.
  • Think of pulling the elbows toward your hips as the hands pass your head.

Common mistakes

  • Crunching the abs to pull the weight down.
  • Bending the elbows deeply so the triceps take over.
  • Letting the stack pull the arms up fast at the end.

Muscles worked by the Lat Prayer

  • Lats (upper) Primary30%
  • Lats (lower) Primary26%
  • Triceps (long head) Secondary12%
  • Rear delts Secondary8%
  • Lower chest Minor6%
  • Lower traps Minor6%
  • Upper abs Stabilizer4%
  • Rhomboids Stabilizer4%
  • Rotator cuff Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the elbows locked, shoulder extension isolates the lats and the long head of the triceps; lying pullovers bring the sternal pec in strongly.

Lat Prayer alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Lat Prayer work?

Mainly the lats (upper) and lats (lower). The triceps (long head) and rear delts assist.

Is the Lat Prayer good for beginners?

The Lat Prayer is rated intermediate. If you are new, learn the Band Straight Arm Pulldown first and build up from there.

What is a good alternative to the Lat Prayer?

For example the Band Straight Arm Pulldown, Machine Lat Pullover and Cable Lat Pullover. They train mostly the same muscles, some with different equipment.

How do you make the Lat Prayer harder?

Add weight or reps, or move on to the Front Lever Raise and Skin the Cat.

Sources

  • Marchetti and Uchida 2011, J Appl Biomech 27(4):380-384 (pullover, pec and lats)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist