Lat Prayer Genius

If there's an "optimal" lat exercise, this is probably it. This lat push down variation exentuates the stretch and contraction to increase range of motion which is the best thing to improve muscle and joint health. Don't let your hips move forward and back very much, keep those locked in position. 6 to 10 rep range to work more on strength, 10 to 14 more for hypertrophy, 15 or more to work more towards endurance. Main thing is intensity. 1 or 2 reps before failure will be more muscle/strength gains. 4 or more from failure will mitigate growing too much muscle.... if there is such a thing haha.

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