Traction dorsale à plaques (iso-latérale)

Muscles worked

Setup

1. Pick the handle or grip style for the exercise you want to do (neutral, close, angled or overhand).
2. Adjust the seat height so that, with your arms straight, the handles are slightly higher than your shoulders.
3. Set the thigh pad low enough to lock your legs in without crushing them.
4. Load the same amount of plates on each side, based on how hard you want the set to feel.
5. Sit down, slide your thighs under the pad, lift your chest up, and grab the handles before starting your pull.

How to do it

1. Sit all the way back on the seat, feet flat, torso slightly leaned back without slouching.
2. Start with your arms almost straight overhead, shoulders down, hands on the handles with your chosen grip.
3. Take a breath in, then pull the handles down by bringing your elbows toward your body, without swinging your lower back.
4. Bring the handles down until they are close to your upper chest, keeping your chest up and the motion smooth.
5. Control the way back up for 2 to 3 seconds, letting your arms get almost fully straight without shrugging your shoulders.
6. Keep the movement even on both sides; if one arm takes over, focus on matching the pull with your weaker side.

Common mistakes

• Getting lifted off the seat

  Instead : Lock your thighs firmly under the pad, keep your feet planted, and control the upward phase instead of letting the machine pull you up.

• Pulling mostly with your hands

  Instead : Think about driving the movement with your elbows coming down toward your body. Hold the handles firmly but don’t squeeze them like crazy.

• Swinging your back

  Instead : Set a slight lean back at the start and keep that angle. Pull under control without throwing your torso backward mid-rep.

• Holding your breath the whole time

  Instead : Breathe in at the top before you pull, breathe out near the bottom or at the hardest part, then reset your breath during the controlled return up.

Coach tips

• Use a controlled tempo: about 1–2 seconds to pull down, 2–3 seconds to go back up.
• If one arm feels weaker, start your set focusing on that side and match the range and speed on both arms.
• Try all the grip options the machine gives you (neutral, close, angled, overhand) and stick with the one that feels most stable and natural.
• Keep a small bend in your elbows at the top so you’re not fully locking out your arms under load.

Variations

• Independent-arm lat pulldown (neutral grip) for a natural, comfortable hand position.
• Independent-arm lat pulldown (close grip) with your hands closer together for a different pulling feel.
• Independent-arm lat pulldown (overhand grip) with palms facing forward for a classic vertical pull.

Exercises on this machine

• Independent-arm lat pulldown (angled grip)Back
• Independent-arm lat pulldown (close grip)Back
• Independent-arm lat pulldown (neutral grip)Back
• Independent-arm lat pulldown (overhand grip)Back

Common questions