Vertical traction exercise

In this post you will learn how to perform vertical traction exercise using TechnoGym vertical traction machine. Basically, this is a variation of a lat pulldown exercise except rather then using a bar with the cable we have a fixed machine. Vertical traction exercise stimulates a downward pulling motion that specifically trains lats and arm muscles.

Exercise Instructions

STARTING POSITION (SETUP). Set the seat height so that you can reach the handles. Use pin to set desired weight. Position your feet flat on the floor and make sure that you’re facing away from the backrest. This is because the backrest will help you maintain alignment through the spine.

MOVEMENT (ACTION): Press the easy start foot bar with the right leg and grip either the high handles or the low handles. Pull the handles down through the full range of motion. Slowly raise the bar to the start position with a one-second pause at the top. Again, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. Repeat for as many reps and sets as desired.

Vertical Traction Additional Tips & Key Points

• Adjust the seat height so when seated your arms are gripping handles overhead with a small bend at the elbow.
• Squeeze your shoulder blades together for a count at the bottom. In other words, slowly contract your lats by pulling the handles down. Hold this position of full muscular contraction for a two-count
  before allowing the weight to return in four seconds back to the starting position.
• Your elbows should come down vertically and parallel to your sides.
• In the fully contracted position, your elbows should be slightly behind your torso.
• Keep your elbows out.

Muscles Engaged

Vertical traction exercise works almost the same muscles as lat pulldown.

• Main muscles: latissimus dorsi, biceps (short head), teres major
• Secondary muscles: pectoralis major (lower and outside), triceps (long head), teres minor, rhomboids, brachioradialis, biceps (long head), deltoid (front and rear)
• Antagonists: deltoid, pectoralis major (upper), triceps

Benefits of using vertical traction machine

• Maximum activation and comfort. The two arms have an independent action for increased coordination and muscle activation. The plane of movement is slightly in front of your shoulders to provide a comfortable path of motion and decrease shoulder impingement.
• Comfortable and proper posture. The outward facing seated position with foot start lever makes entry and exit easy. The back pad helps encourage correct posture and movement.
• Optimal start. Vertical traction features “Easy Start System” that reduces your effort when beginning and ending the exercise, especially with high workloads.
• New optimal grip. The new design and material provide a better grip for every hand so you can maximise contact and apply your maximum strength in total comfort during pushing and pulling movements.
• Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user.
• The seats and backrests are ergonomic: the contoured shape of the back rest provides optimal stabilization and the shaped seat increase stability and comfort.

Exercise Variations

• The neutral grip handles enable an alternative exercise position to ensure optimal protection of the shoulder joints.
• This machine also allows for single-arm exercises. The two arms have an independent action.

Replacement Exercises (Substitutes)

There are plenty of other alternative exercises that do the same thing. Choose any other middle back exercise (latissimus dorsi exercise).

• Pull-Ups or Assisted Pull-Ups
• Resistance band assisted pull-ups
• Wide-grip lat pulldown
• Behind the neck lat pulldown
• Machine lat pulldown
• Single-arm lat pulldown
• Kneeling Lat Prayer Pulldown
• T-Bar Row
• Supported T-Bar Row
• Machine Row
• One-Arm Dumbbell Row
• Bent-Over Barbell Row
• Seated Cable Row
• Machine pullover

Closing Thoughts

The vertical traction machine is ideal for safely building strength in the latissimus dorsi and arm muscles from an ergonomic sitting position, thus preserving the shoulder joints. Furthermore, this latissimus dorsi exercise features an elliptical shape of the natural movement which recruits all the muscles involved in the lat pulldown exercise. We strongly recommend this exercise for beginners.