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.
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.
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.
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.
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.
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.