Vertical Traction (Machine)
Complete guide to Vertical Traction (Machine). Learn proper form, technique, and execution. Targets Back — Lats. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Vertical Traction (Machine)
Add the appropriate amount of weight and sit on the vertical traction machine.
Grab the handles overhead with a wide overhand grip and sit tall.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the handles down toward your shoulders by driving your elbows down and back, squeezing your lats at the bottom and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |