Whichever variation you do, these are the key technique considerations. You can also perform the exercise kayak style, semi-unilaterally, or with one arm using a single cable handle. With weights above about two thirds of bodyweight, you generally need to kneel down. You can use different handles and you can perform the exercise standing or kneeling. Here’s a short video in which I introduce lat prayers while Antoine Fombonne demonstrates the exercise (editing by Blandine the variations in technique. I called this exercise lat prayers, because the movement resembles a prayer, a prayer for bigger lats that’s bound to be fulfilled by the muscle gods. This allows you to achieve high muscle tension in the lats all the way from their fully shortened to their fully lengthened position. Lat prayers are a straight-arm cable pull-over with body movement to accommodate the exercise’s resistance curve to your strength curve.
SINGLE ARM CABLE LAT PULLOVER FULL
That leaves pull-overs, but those are often impractical to load heavily, they’re quite injurious for the shoulder and they still don’t train the lats through their full ROM.Įnter lat prayers. Vertical pulling is better, but at the very top there’s still no tension on the lats, as the lats are no longer working against the vertical angle of the resistance.
Rows, horizontal pulls and deadlifts don’t train the lats through nearly their full range of motion (ROM). People do isolation exercises for tiny muscles like the biceps, but what about the lats? Another common pitfall is not programming exercises that stimulate stretch-mediated hypertrophy. One big problem already lies in thinking about ‘the back’ as if it’s a single muscle. Many programs fail to optimize their programming for the back muscles.
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