Vertical Traction

Vertical Traction gif

Coach's Tips

The vertical traction machine lets you pull from above to strengthen your lats and upper back. It’s a safe way for beginners to target their back muscles.

How to Vertical Traction

Starting Position

1. Sit on the machine seat with your back and buttocks against the backrest.

2. Place your feet on the footrest to secure them firmly.

3. Grab the handles with both hands and start with your arms almost fully extended.

4. Keep your chest up and your gaze facing forward.

Proper Form

1. Pull the handle towards your body with the feeling of lowering your elbows.

2. When the bar or handle comes down near your chest, tighten your back muscles strongly.

3. Keep your torso from swaying back, and maintain a slight backward tilt of your upper body.

4. Slowly extend your arms to return to the starting position, keeping your elbows slightly bent and not fully locked.

Breathing Technique

Exhale as you pull the handle down, and inhale slowly as you return to the starting position.

Precautions

1. Be careful not to excessively lean back or pull with momentum.

2. Make sure to press your shoulders down so they don't rise towards your ears.

3. Choose a weight that allows you to feel the correct stimulation rather than an excessive load.

Curious about a Back workout plan that includes the Vertical Traction