Smart Workout Diary

MTS Row

The MTS Row is a selectorized machine rowing exercise that trains the back through a controlled horizontal pulling motion. It primarily targets the upper back and lats, with assistance from the biceps and rear shoulders. It supports back strength, muscular development, and balanced pulling capacity.

Demonstration

MTS Row — demonstration 1
MTS Row — demonstration 2

Instructions

  1. Set the load and seat so you can reach the handles with a tall, stable torso and a slight bend in the knees.
  2. Grip the handles, brace your abdomen, keep your chest lifted, and allow your shoulders to reach forward without rounding your lower back.
  3. Pull the handles toward your torso by driving your elbows back and bringing your shoulder blades together; keep your wrists neutral.
  4. Return slowly until your arms are extended and the shoulder blades move forward under control. Do not slam the weight stack or use momentum.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with your elbows rather than curling the handles with your hands.
  2. Keep your neck relaxed and avoid shrugging your shoulders toward your ears.
  3. Use a controlled load that allows a full stretch and a brief squeeze of the shoulder blades without torso swinging.
Exercise library