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Last updated July 18, 2026
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LatsTeres MajorTrapeziusBiceps
Vertical Traction (Machine)
Sit at the vertical traction machine and pull the handles down in a wide arc. A guided alternative to lat pulldowns that isolates the lats.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
LatsUpper Lats / Teres
Secondary
BicepsUpper Back / RhomboidsLower Traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Weight Machines / Selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height and thigh pad so you are secured firmly.
- Select your working weight on the machine.
- Step 2Starting Position
- Grip the handles with a wide overhand grip.
- Sit upright with your chest lifted and shoulder blades slightly retracted.
- Let your arms extend fully overhead for a lat stretch.
- Step 3Execution
- Pull the handles down toward your upper chest by driving your elbows down and back.
- Squeeze your lats hard at the bottom position.
- Avoid leaning back excessively or using momentum.
- Return to the top under control, allowing a full stretch before the next rep.
Alternatives & variations
Explore similar movements targeting the same muscles.
