How is MTS high row different from a regular seated row?

The high row uses a higher angle of pull, which can change how the lats and upper back are loaded. Many people find it easier to feel the upper lats and rear shoulder area compared with a standard horizontal row.

Should I pull the elbows down or straight back on high row?

Think about driving the elbows down and back rather than just yanking with the hands. That usually helps the lats engage better and keeps the movement from turning into a bicep-dominant pull.

Why do I feel MTS high row mostly in my arms?

This often happens when the load is too heavy or you initiate by curling the handles. Lighten the weight, keep the chest tall, and focus on leading with the elbows while squeezing through the back.

What if high row irritates my shoulder?

The machine should feel strong but smooth, not sharp in the shoulder joint. Reduce the range, lower the load, and adjust the seat so the handles line up better with your natural pulling path.

Back

MTS High Row

Strengthen your back and improve posture with this effective exercise.

The MTS High Row is a fantastic exercise for targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. It's performed on a machine that provides a guided path, making it beginner-friendly and safe. This exercise helps improve your posture by strengthening the muscles that support your spine. It's also great for enhancing your pulling strength, which is essential for various daily activities and other exercises. Often referred to simply as the 'high row,' this exercise is a staple in many strength training routines. By incorporating the MTS High Row into your workout, you'll be on your way to a stronger, more balanced upper body.

See all variants of this movement

How to do Tips

Body Part: Back
Level: Beginner
Muscles: Lats
Modality: Compound
Direction: Pull
Equipment: Machine
Goal: Strength

How to do:

1. Sit down on the MTS high row machine and adjust the seat and chest pad to fit your body. 2. Grasp the handles with an overhand grip, keeping your arms extended. 3. Pull the handles towards your chest, squeezing your shoulder blades together. 4. Slowly return to the starting position, keeping control of the movement. 5. Repeat for the desired number of reps.

Tips:

- Keep your back straight and avoid arching during the movement. - Focus on squeezing your shoulder blades together at the peak of the row. - Control the weight on the way back to avoid letting it drop. - Breathe out as you pull the handles and inhale as you return to the start.

FAQ

Common questions about form, safety, equipment, and alternatives for this exercise.

MTS high row mainly targets the lats and upper back, with help from the rear delts, biceps, and forearms. Because of the higher pulling path, many lifters feel a mix of lat and upper-back tension.

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