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Back · Cable
Cable Lat Prayer
Cable Lat Prayer is a beginner isolation strength exercise that works the lats (back), with the triceps, shoulders and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Posterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Cable Lat Prayer
- Stand facing a cable machine and hold the handles overhead with your arms fully extended. Hinge at your hips and lean forward until your torso is parallel to the floor.
- Keeping your arms straight, pull the handles downward in an arc toward your thighs.
- Pause briefly while squeezing your lats at the bottom of the movement.
- Slowly return the handles to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the exercise.
- Hinge at your hips and maintain a neutral spine.
- Control the movement and avoid using momentum.
- Inhale as you return the handles overhead and exhale as you pull them downward.
Cable Lat Prayer alternatives
More lats exercises
Cable Lat Prayer FAQ
What muscles does Cable Lat Prayer work?
Cable Lat Prayer mainly works the lats in the back (Latissimus Dorsi and Teres Major). The triceps, shoulders, core and lower back work as secondary muscles.
What equipment do you need for Cable Lat Prayer?
You need a cable.
How many sets and reps of Cable Lat Prayer should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Lat Prayer good for beginners?
Yes. Cable Lat Prayer is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Lat Prayer burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Lat Prayer?
Other exercises for the lats include Exercise Ball Lat Stretch, Kneeling Lat Floor Stretch, Exercise Ball Lying Side Lat Stretch and Exercise Ball Lying Side Lat Stretch (Variation 2).
For developers
Use Cable Lat Prayer in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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