Machine High Row (MTS Row)
Auto DetectedA machine-based pulling exercise targeting the lats and upper back through a diagonal motion to build width and thickness; allows independent arm movement.
About Exercise
Equipment
High Row Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
6/10Shoulders
5/10Rear Delts
Lower Back
4/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Sit with knees secured under the pads and chest pressed firmly against the support. Grasp the handles with arms fully extended overhead.
- Drive elbows down and back diagonally.
- Pull the handles toward your outer chest.
- Squeeze the lats and mid-back at the bottom.
- Control the weight back to the starting position.
- Ensure full arm extension between reps.
Coaching Tips
Form Cues
- Drive with elbows
- Chest against pad
- Squeeze armpits down
- Control the negative
Breathing
Exhale as you pull the weight down; inhale as you return to the start.
Tempo
3-1-1
Range of Motion
From full arm extension at the top to handles near the chest/shoulders at the bottom.
Safety
Safety Notes
- Keep chest in contact with the pad to protect lower back
- Avoid jerking the weight at the bottom of the movement
Spotting
Not recommended; use machine safeties or drop the weight if needed.
Common Mistakes
- Leaning back excessively
- Shrugging shoulders up
- Using momentum
- Shortening the stretch
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Recent rotator cuff injury
Flexibility Needed
- Shoulder extension range
- Scapular mobility
Build Up First
- Basic seated row form
- Scapular retraction control
Also known as
Iso-Lateral High Row, Hammer Strength High Row, Seated High Row, Plate Loaded High Row
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