Exercise guide
Cable Lat Prayers with Rope Attachment
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This isolation movement targets the latissimus dorsi through a large range of motion, emphasizing a deep stretch at the top and a peak contraction at the bottom. It is highly effective for building back width and mind-muscle connection by minimizing bicep involvement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a rope to a high cable pulley and stand 2-3 feet back from the machine.
- Grip the rope with a neutral grip (palms facing each other) and hinge at the hips until your torso is at a 30 to 45-degree angle.
- Step back until your arms are fully extended overhead with tension on the cable and your feet are shoulder-width apart.
- Maintain a slight bend in the knees and a neutral spine.
How to do it
- Exhale as you pull the rope down toward your thighs in a wide, sweeping arc while keeping your arms nearly straight.
- Drive your elbows back and down until your hands reach your hips, squeezing your shoulder blades together at the bottom.
- Inhale as you slowly reverse the movement, allowing the cable to pull your arms back up to the starting position for a full stretch.
- Maintain a controlled 2-second eccentric (upward) phase to maximize tension on the lats.
Form checklist
- Keep your elbows locked in a slightly bent position; do not bend or straighten them during the rep.
- Ensure your shoulders stay down and away from your ears throughout the entire range of motion.
- Avoid 'crunching' your torso or using momentum to swing the weight down.
- Keep your chest proud and your core braced to stabilize your spine.
Pro tips
- Focus on pulling through your elbows rather than pulling with your hands to take the triceps and forearms out of the movement.
- At the bottom of the rep, pull the ends of the rope slightly apart toward your outer thighs to intensify the lat contraction.
- Think about 'shoving' your armpits toward the floor as you reach the peak contraction.
Make it harder
- Incorporate a 3-second isometric hold at the bottom of each rep to increase time under tension.
- Perform the movement from a kneeling position to further stabilize the lower body and prevent cheating.
Frequently asked
- What muscles does the cable lat prayers with rope attachment work?
- The cable lat prayers with rope attachment primarily targets the lats, and also works the biceps, deltoids, erector spinae, and rhomboids as secondary muscles.
- What equipment do you need for the cable lat prayers with rope attachment?
- The cable lat prayers with rope attachment uses cable.
- Is the cable lat prayers with rope attachment good for beginners?
- The cable lat prayers with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.