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Lats · Machine

Vertical Traction (Machine)

A compound movement that trains your lats, done with a machine. Your biceps, shoulders and middle back help out.

EquipmentMachine
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Vertical Traction (Machine) muscles worked, front viewVertical Traction (Machine) muscles worked, back view
LatsPrimaryBiceps · Shoulders · Middle BackSecondary

How to do it

  1. Sit on the vertical traction machine with your thighs secured under the pads. Adjust the seat height so that you can comfortably grasp the handles with your arms fully extended.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Ensure your back is straight and your chest is up.
  3. Pull the handles down towards your upper chest, squeezing your shoulder blades together. Focus on using your lats to initiate and drive the movement.
  4. Hold the contraction briefly at the bottom, feeling the squeeze in your back muscles.
  5. Slowly return the handles to the starting position, controlling the weight as your arms extend fully and your lats stretch.
  6. Repeat for the desired number of repetitions.

More lat exercises

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