How to do a lat prayer

Setup:

1. Cable Position: Attach a V-bar, rope, or W-grip handle to a high pulley on a cable machine Select a light to medium weight.
2. Feet position: Stand with your feet about shoulder-width apart in front of the cable machine. Maintain a slight bend in your knees.
3. Grip: Grasp the handle, palms slightly inwards and wider than shoulder-width for maximum lat engagement.
4. Slight lean: Lean forward very slightly from your hips, keeping your back straight, chest up, and core engaged throughout.

The Lift:

1. Pull and Open: Pull the V-bar, rope, or W-grip handle down and slightly outwards to your lower abdomen, keeping your chest high. Focus on opening your chest and shoulder blades as you pull.
2. Lat engagement: Feel a stretch and activation in your lat muscles at the bottom of the movement. Hold briefly.
3. Controlled Ascent: Slowly reverse the motion, letting the cable return upwards under control. Avoid quickly releasing the weight or rounding your shoulders.
4. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Imagine pulling your elbows back and down: This will help target your back muscles better.
• Shoulder down and back: Maintain this position to avoid straining your shoulders during the exercise.
• Maintain Tension: Keep the tension on your lats throughout the movement and don't let the weight slam back up.