Lat Prayer - BEST isolation exercise for lats
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- เผยแพร่เมื่อ 25 ส.ค. 2024
- Quick tutorial for the Lat Prayer, which is one of the best isolation exercises for the lats.
BEST Exercise Tutorial Playlist: y2u.be/CiVs2snj8fI
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#TreadawayTraining #LatPrayer #BestIsolationExerciseForLats #LatPrayerPulldown #CableLatPrayer
Have you tried this exercise before? Is there another exercise you'd like me to cover? Let me know here!
I u la
@@mayrarodriguez5256 I'm not sure what you're saying friend.
Great
Great video. I did the exercise. Really good. Thank you.
@@mayrarodriguez5256 I'm glad you enjoyed it!
Been lifting for 13 years consistently and not only have I never done these I've never even seen them. I read an article by Manno today and he mentioned these which brought me here. Great demo and can't wait to try them tomorrow!
It's always great to learn something new. I'm glad the video was helpful to you!
Been training since 1997, first time I see this, I like the rope attachment
been training since 1987, first time i see this, i like the machine
been training since 1937, first time I see this, I like the lack of communist oppression
Been training since 1758, first time I see this, I like pizza.
Been using it in combination with dumbbell pullovers for 30 years. Together they hit the entirety of the lats from insertion to insertion. Solid content.
That's awesome! and Thanks!
I've been doing these for the past 6 months and when I tell you that my lats have gotten so wide. I love this movement.
I'm glad they've worked well for you! Thanks for popping in and letting me know how this exercise has gone for you.
Yes. My trainer programmed these a while ago. Was the first time I tried them. They are great. Added bonus is that you don’t need a lot of weight for them to be effective - saves joints!
Yup. They're great!
I've always had an issue overusing my biceps and triceps for back and chest. This looks like the perfect solution and will definitely work it in. I'm assuming the opposite would isolate the chest. awesome informative, easy to follow video.
Thanks man! I appreciate it!
This was so good! I'll try it on my next back day for sure!
outstanding! more quality information in 4 minutes than most videos give in 30 minutes
Thanks John! I'm glad the video was helpful for you.
This is well done. Simple and straightforward instructions. Thanks for uploading! 👌
Glad you enjoyed it my friend!
Honestly, I never even heard of "the lat prayer" exercise, I've done and do the straight arm lat pulldown. will have to try the lat prayer. great video.
Thanks! Hope you like it. 💪
In high school, we had a dedicated machine just for this motion that we sat in and pressed against with our elbows. But, we were not told to focus on just our lats. Instead, maximum weight was the goal.
Concise, and straight to the point, whilst not sacrificing any crucial information...
You have a new fan...
Also, was literally gonna incorporate this today and was wondering what it was, so I took a gander on YT and found your channel. God bless!
I'm glad you liked it and that it was helpful for you. Thanks for the compliment! God bless!
I have been looking so long for an isolated lat exercise, I think its very important to pre exhaust lats before doing pulldowns so that your biceps can come in to play more. thanks brother will try this today and let you know how it goes!
I'm glad this helped. I wouldn't pre-exhaust my lats so that my biceps could purposely come in more duing the pulldown. If I want to target my biceps more, I'll do bicep specific exercises.
The standing pulldown can be improved by hinging at your hips and allowing a full stretch on the eccentric part of the exercise. That’ll give a full range of motion like the kneeling lat prayer .
True, but when standing, other muscles are still going to pitch in a little. When kneeling, the focus is more on the lats in my opinion.
Gonna add these to my weekly back routine and see if I can get better results, thanks for the demonstration and setup as well as the theory behind it. Appreciate it ❤️
Happy to help, Dev!
Yesterday I did the bent over prayers for two reasons. First, I wanted to really isolate the lats as I have never really felt them doing standard lat pull-downs. Either my arms and traps would take over or my arms/grip would fatigue before my back does. Regardless, I gave up on the exercise months ago reverting to the T-bar row and sometimes face pulls. Second, I did the standing version because I don’t want to kneel on the floor of a public gym. Anyway, I woke up this morning with serious soreness in both lats and rear delts (definitely not injured). A real game changer! I haven’t been this sore even when doing the T-bar rows, lat pull-downs and face pulls on the same day. Thanks again for the instructions.
Happy to help! Glad they were helpful to you. I would say not to give up on lat pulls though. One cue that helps me with lat pulls is to think about trying to touch the sides of my waist with my elbows.
I've only done the standing straight arm push down and would hinge my hips out to get more stretch at the top postion. I will try this variation as I think it will help isolate and get a better stretch. Thanks!!
I hope you liked it!
I do the standing simple version of this and its the best lat exercise for me hands down. When I cant feel it anymore, Im advancing to lat prayers, thx
Great information!
Thanks friend! Sorry for the slow reply. For some reason, your comment was flagged as spam, so I never saw it. haha
Great suggestion for lats.
Glad it was helpful!
Looks dope! Gna try it tmrw
Hope you like it!
you can basically do this standing too just not as dramatically
You can! It's a slightly different exercise though. That'd be a straight arm cable pullover. I also have a video for that exercise on the channel!
I've been doing this exercise for a few months but after watching your video and tips, I'm pretty sure I'm doing it wrong with a bit too much weight. Thank you for this video.
Happy to help! Glad you enjoyed it!
Ive done this standing, but unlike the usual way i see people doing it, i like to fully extend my glutes into the movement while bringing the resistance in. I feel like the lats and glutes work great synergistically, and to add resistance to the glutes, simply have a resistance band or cable belt around your hips pulling you back so that the glute extension is more challenging. Now the contrast of resistance pulling the glutes back and the lats and shoulders forward adds a component of traction/ spinal decompression. Ill post a video of this so that it all makes sense!
Send me the link and I'll check it out!
I’ve always called these lat flys, been a staple in my back workouts forever
They're great!
I've just called them cable pull overs and sat closer and not leant forward
Been doing it the last few weeks, but you've highlighted something that creeps in when I'm doing it, which is the bending of the elbows. Then I start feeling my tri's engaging, so as you mentioned, I'll lower the weight and concentrate on form.
Perfect! Good job paying attention to your body. 💪💪
This good.
Glad you liked it!
Thank you very much man 👍 was very useful
Happy to help!
GOTTA GIVE THAT A TRY
Let me know how you like it!
I’ve done these by accident when trying to recreate the dumbbell pullover
This is awesome
Thanks!
Being tall, I found the only way to do these is on my knees. Only way to get consistent full RoM
That's definitely a drawback for a lot of shorter cable machines
No ihve never done this before thanx a lot bro
Happy to help!
Yeah, i have done this exercise and i gotta say this exercise isn't for the newbies... i'm a tall dude so it's a bit more complex to learn the correct form for me. Now, the only downside is that you need strong delts for this exercise to be beneficial because i feel my delts much more than my lats during the exercise... actually i barely feel my lats at all, it's almost all delts! I'm hoping i can just get good at the overhead press and this exercise will suddenly become good, but i'm not sure how long that's gonna take.
Feeling all delts indicates either incorrect form or a poor mind muscle connection with your lats (or a combination of both). Try to emphasize a deep sweeping motion. That should help.
@@RyanTreadaway I tried, but i guess i should try kneeling down more. Because when i first did the exercise that's what i tried to figure out, how do i do this exercise without using my front delts. I guess the only thing i didin't try is the "chest up" thing, i don't know how to call it... i hope that's why because i'm rapidly progressing on overhead press so i can reduce the bottleneck. I can feel my lats with the pullover machine if it's set up at a precise height (i thought being taller the lowest option is the best but i was mistaken), and i can feel my lats very well with the lat pulldown and the row so idk, i guess i need more practice on those other exercies or sth.
@@RyanTreadaway Anyway, should i bend my elbows a little bit like i do it when i row? Because i would imagine at least a tiny bit of bending would help.
@@loganwolv3393 Yes, have a slight bend. The key is not to have your arm perfectly straight. The key is to have your arm FIXED throughout the movement so the triceps don't take over.
Thank you for a really informative video. Excellent. A question that is bugging me though is this: isn't the forward motion of the shoulders during extention (back towards the pulley) simply removing tension from the lats and the backward motion of the shoulders during contraction also remocving tension from the lats? The standing version, where shoulders are fixed, may have slightly less range of motion but the lats are not aided by the forward and backward swing of the torso? I wondered what you thought.
Your lats should still have tension even if your shoulders shift a bit. If you're losing tension, it could be a mind-muscle connection issue. You can try keeping your shoulders in more of a fixed position though.
I do a variation of these (not knowing that i was lol). Since i am tall, i normally kneel down when doing lat pulldows (or even tricep pushdowns) to make sure i get a larger range of motion. I usually just take the bar slightly above my head in this position, but i dont really bend over. I will try bending over further next time i do this exercise.
Yeah, give it a try!
Which one is more effective for this exercise? Standing or sitting lat prayer. 🙂
It particularly comes down to whichever movement feels more natural to you. I feel slightly more natural standing.
This exercise is common in calisthenics as the front lever skill trraining
Nice! I was not aware of that. Calisthenics isn't my specialty.
I have done the straight arm pull-down, but nit these... yet
Give it a try!
Never heard of this one, but I’m going to try it today… I’ll be back…🤪
How did it go?
I actually didn’t like it. I worked my neck more than anything trying to keep my head from dropping, which burned out my traps way before my last.
I am curious, how do you exclusively activate lats, without activating triceps? I've been doing this exercise for a while, but all the time a part of movement (the last 15%) lands exclusively by triceps, which I don't like
Ive only ever done it standing
Give it a try!
imma try it out today
Hope you enjoy it!
@@RyanTreadaway i did, but the first few times it made like a... Not twist but i cant find the right word. In mmy triceps/rear delts. But i corrected the form and it didnt.
Your stache is MAJESTIC
Thanks my friend!
So lead with elbows? I’m new to training and can’t contract my back willing
My tip to beginners is always to go slow through the movement a few times and really try hard to visualize the muscle you're working and you will start to make the mind/muscle connection to feel where you should be contracting
Hi Ryan, thanks for the video, what do you think about kneeling closer and not leaning forward during the motion and simply staying upright to add range, obviously the range is shorter but i feel i would potentially hip heist thru parts of the motion. Will try tomorrow but do you have any thoughts or trial and error experience with this?
If I'm understanding your question correctly, I think this video will answer it better than I can in a text response.
th-cam.com/video/KNt8h8qVDZA/w-d-xo.html
@@RyanTreadaway Thanks for the swift response!
@@jimz1024 happy to help!
Gonna try it this week. Would this work better to isolate lats vs. one arm side pull down?
Just up to your preference!
I only feel anything in my triceps while doing this. Is there a mistake in my form or do my triceps need more solo work
possibly both. make sure your elbows are fixed but not all the way locked out. It might help to try thinking about it like a sweeping row. You want to pull your elbows to your hips.
I had no idea what a lat prayer was before Menno's article (and then my journey here), but i intentionally did a standing version because I liked the stretched feeling I got at the beginning. Is there a reason I can't do this standing? I just hinge forward a little and keep my head down. Is it less rom this way? I'll give the kneeling version a try next time and see how it feels
You could do it standing. It just seems to be a little easier to get that last little bit of the range of motion when kneeling.
I found that standing bent straight arm pulldown worked just the same as the prayer.
Were you leaning forward?
try this but pull on too much load.
What do you mean?
How do we make sure to pull with our LATS and NOT our arms since it's the arms that are actually pulling the bar/cable?
Make sure you're not trying to move too much weight (this would cause you to want to use your arms to pull the majority of the weight) and also think about the muscle you're wanting to work. Sounds silly but it works.
@RyanTreadaway Thanks Ryan, that makes sense. Now I need to incorporate that line of thinking to do my first ever Pull-Up lol.
@@jasonhurst8599 update me when you give it a try!
@RyanTreadaway OH I've already been "activating" my Lats by "setting" my Scapula, and have the mind-muscle connection when doing lat pulldowns, Bent Over Rows, or even Scapula Pull-Ups; where I can and DO feel that it IS the lats that are "pulling" the bar and NOT my arms. (Pulling with the elbow and basically using the hands as "hooks" just to hold the bar.). So activating the lats is no problem. It's getting them to pull me up that's the issue. Especially when some make it look so easy. Even guys who are 225 - 230 lbs (I'm 225) crank out the Pull-Ups like nothing. But I am determined. Will definitely keep you updated.
For example the first part of this video shows as I mentioned the 2 Brothers who yes are younger and stronger than me, but weigh about the same, are natural like me, but crank out the Pull-Ups so effortlessly. (Especially Brandon the one in black). Hell even the blonde woman does 5 without much struggle. But mainly the two guys do them like it's nothing. You can almost "see" their lats "PULLING" their body's UP. That's what I need/want to learn how to do. That's the mind-muscle connection that I need to develop.
th-cam.com/video/tBQ79q5ulGQ/w-d-xo.htmlsi=GlN2eE7Yn2bUariH
I've tried this movement, but I have issues with scapular winging which gives me shoulder pain. Do you have any solutions?
Search "pull up shrugs" and "row shrugs". That will help your issue. Sorry for the late response.
I tried this exercise today and I kept feeling it in my arms way more. I must be doing something wrong. I need to adjust
I've found the lats are one of the hardest muscle groups for people to establish a mind muscle connection to. Just keep practicing!
I really want to take this advice seriously but i cant if Captain Hook is talking to me, sorry. 😂
Sorry you feel that way lol
What others muscles does it hit ? Looks like triceps...?
Some rear delts. There is a tricep isometric contraction but you aren't actually taking the triceps through their range of motion so it doesn't do much to them.
Can we do it standing?
I always do
You can but it's much easier to cheat by leaning on the weight.
So this does not engage the biceps whatsoever? I have a bicep injury so this could be the only way to work my back atm
It shouldn't if you're doing it properly. Be very careful and start very light since you're dealing with an injury.
@RyanTreadaway Dope. Thanks man!
@@Dom-nv1cu Happy to help!
This guy mustache gets an A
Thanks mate! Haha I appreciate the compliment.
When I perform this exercise, I feel it in my arms, mostly in the biceps but not in the lats or other parts of the back. Should I go lighter?
Going lighter was less stable in the first / the setup position.
If you're feeling it in your biceps, I'd recommend recording yourself and checking your form. You shouldn't feel it in your biceps because your arms should be in a fixed position.
It may be helpful to break this into a two-step process. Start with just the straight arm pulldown part. Make sure to get a nice deep scooping motion with the pulldown. Then, once that is mastered, add the hip hinge portion.
yup, never seen one either, because it looks like you're getting pegged
🤣 If that's what you're thinking about when you go to the gym, I can't help ya lol
how do i pull with me lats, not arms?
Keep the arms locked. Try to "sweep" the arms down and back in an arc.
@@RyanTreadaway so, i could feel my lats but my rear delts and upper part of the tricep (i think) got burned hard aswell. Is this supposed to happen?
@@shirtlessviking9225 it's hard to completely eliminate everything else and isolate the lats. Keep practicing the sweeping motion, keeping the arms stiff, and and work on focusing on the lats. You'll be able to mentally isolate the lats more over time.
@@RyanTreadaway going back to back day tuesday, i will try again ofc
@@shirtlessviking9225 Hope it helps!
Similar movement to a pullover
It is a similar movement to the pullovers but not quite the same.
@@RyanTreadaway yeah this one gives more range of motion, definitely gonna try it next back day.
@@laganjaestranja6352 let me know how you like it!
Disagree. The best lat isolation exercise is the bicep curl
It's also the best exercise for calf and quad development
Agree 100% 😂😂😂
😂😂
I hate this exercise, why my pp is always getting hard when i am doing this. Please help lol
Sounds like you really enjoy the exercise.
@@RyanTreadaway nooo 😂😂😂
🙈
Get a hair cut😢
No. 😁
I cant decide what is worse, that mustache or that top not, you're totally secure and dont need any attention
I'm quite secure. My wife likes them both so you're right. I don't need any attention. 😉
@@RyanTreadaway'stache/goatee look good/a Hercule Poirot kinda thing goin on🤙