MTS Row Machine: Understanding Its Benefits and Proper Use

What is MTS Row Machine?

The MTS (Motion Technology Selectorized) Row Machine is a specialized piece of strength training equipment designed to target the muscles of the back, particularly the latissimus dorsi, rhomboids, and trapezius, through an independent, converging, and diverging movement path that enhances muscle activation and addresses bilateral strength imbalances.

Understanding the MTS System

The "MTS" in MTS Row Machine stands for Motion Technology Selectorized, a proprietary system developed by Hammer Strength, a leading manufacturer of plate-loaded and selectorized strength equipment. The core innovation of the MTS system lies in its ability to provide two primary biomechanical advantages:

• Independent Arm Movement: Unlike many traditional selectorized machines that link both arms or legs, MTS machines allow each limb to move independently. This feature is crucial for identifying and correcting muscular imbalances between the left and right sides of the body, as the stronger side cannot compensate for the weaker side.
• Converging and Diverging Movement Paths: The design of MTS machines often incorporates natural arcs of motion that mimic the body's natural joint movements. For the row machine, this typically means a converging path during the concentric (pulling) phase, where the handles move closer together as you pull them towards your body, and a diverging path during the eccentric (releasing) phase. This unique trajectory is engineered to provide a more effective contraction and stretch, optimizing muscle engagement throughout the entire range of motion.

The MTS Row Machine: A Closer Look

The MTS Row Machine is a seated, selectorized machine specifically designed for horizontal pulling movements. It distinguishes itself from standard seated row machines through its MTS technology:

• Independent Handles: Each handgrip operates independently, forcing each side of the back to work equally. This is a significant advantage over cable rows or linked machines where the dominant side can often take over.
• Optimal Biomechanics: The converging path during the pull phase often feels more natural and allows for a deeper contraction of the back muscles, particularly the mid-back and lats, as the hands come together towards the body's midline.
• Selectorized Weight Stack: Being a selectorized machine, it uses a pin-loaded weight stack, making weight adjustments quick, safe, and convenient, ideal for drop sets or quick changes between users.
• Stabilized Position: The seated position with a chest pad provides excellent stability, allowing the user to focus purely on the target musculature without requiring significant core stabilization, which can be beneficial for isolating the back muscles.

Musculature Targeted

The MTS Row Machine primarily targets the major muscles of the back responsible for pulling movements, along with several synergistic and stabilizing muscles:

• Primary Movers (Agonists):
  • Latissimus Dorsi (Lats): The largest muscle of the back, responsible for adduction, extension, and internal rotation of the shoulder joint. The converging path can enhance their contraction.
  • Rhomboids (Major and Minor): Located between the scapulae, these muscles retract (pull back) and rotate the scapulae, contributing significantly to mid-back thickness.
  • Trapezius (Middle and Lower Fibers): The middle fibers retract the scapulae, while the lower fibers depress and rotate the scapulae upwards. Both are heavily involved in the pulling motion.
• Secondary Movers (Synergists):
  • Biceps Brachii: Assists in elbow flexion during the pull.
  • Posterior Deltoids: Assists in horizontal abduction and extension of the shoulder.
  • Erector Spinae: Provides spinal stability, especially during heavier lifts.

Key Benefits of Using the MTS Row Machine

Incorporating the MTS Row Machine into your training regimen offers several distinct advantages for muscle development and functional strength:

• Addresses Muscular Imbalances: The independent arm movement forces each side of the back to work equally, effectively identifying and correcting strength disparities that can arise from unilateral dominance or past injuries.
• Enhanced Muscle Activation: The converging movement path is biomechanically optimized to create a more profound stretch and contraction in the back muscles, potentially leading to greater hypertrophy and strength gains compared to machines with fixed or linear paths.
• Improved Safety and Stability: The seated, supported position minimizes the risk of injury often associated with free-weight rowing exercises, as it reduces the need for extensive core stabilization and prevents excessive spinal loading. This makes it an excellent option for beginners or those recovering from injuries.
• Consistent Resistance Profile: Selectorized machines provide a consistent resistance throughout the entire range of motion, which can be beneficial for stimulating muscle growth.
• Reduced Spinal Load: Compared to bent-over rows or T-bar rows, the MTS Row Machine places less direct stress on the lower back, making it a safer alternative for individuals with spinal concerns.
• Versatility in Training: While typically used bilaterally, the independent arms allow for effective unilateral (one-arm) training, further enhancing the ability to address imbalances or focus on specific muscle recruitment.

Proper Form and Technique

To maximize the benefits and ensure safety when using the MTS Row Machine, proper form is paramount:

• Setup:
  • Adjust Seat Height: Position the seat so that your chest is comfortably pressed against the chest pad and your shoulders are level with the handles or slightly below. Your feet should be flat on the footrests.
  • Grip: Grasp the handles with a neutral (palms facing each other) or pronated (palms down) grip, depending on the machine's design and your preference. Ensure your grip is firm but not overly tight.
• Execution (Concentric Phase):
  • Initiate the movement by pulling the handles towards your torso, focusing on squeezing your shoulder blades together.
  • Imagine pulling with your elbows, driving them back and down, rather than just pulling with your biceps.
  • Maintain a stable torso, avoiding excessive rocking or using momentum.
  • Pull until your shoulder blades are fully retracted and your elbows are slightly behind your body.
• Controlled Release (Eccentric Phase):
  • Slowly and controlledly allow the handles to return to the starting position. Resist the weight's pull.
  • Allow your shoulder blades to protract (move forward) fully to achieve a good stretch in the lats and mid-back.
  • Do not let the weight stack crash down.
• Common Mistakes to Avoid:
  • Using Momentum: Jerking the weight or rocking the torso excessively reduces the effectiveness and increases injury risk.
  • Shrugging the Shoulders: Avoid letting your traps take over by shrugging your shoulders towards your ears. Keep your shoulders down and back.
  • Incomplete Range of Motion: Failing to fully retract the shoulder blades or fully extend the arms limits muscle activation.
  • Excessive Bicep Involvement: While the biceps assist, the primary focus should be on pulling with the back muscles.

Who Can Benefit from the MTS Row Machine?

The MTS Row Machine is a versatile piece of equipment suitable for a wide range of individuals:

• Beginners: Its stable, guided path makes it an excellent starting point for learning proper back muscle activation without the complexity of free weights.
• Intermediate and Advanced Lifters: Can use it for high-volume work, pre-exhaustion, or to target specific back areas, especially to address imbalances.
• Individuals with Muscular Imbalances: The independent arm movement is invaluable for correcting left-to-right strength discrepancies.
• Those with Lower Back Concerns: The seated, supported position significantly reduces spinal load compared to standing or bent-over rowing variations.
• Rehabilitation Clients: Under professional guidance, it can be used for controlled, progressive strengthening.

Integrating the MTS Row Machine into Your Program

The MTS Row Machine can be incorporated into various training protocols:

• Warm-up: Lighter sets to activate the back muscles before heavier compound lifts.
• Primary Back Exercise: As a main movement for developing back thickness and width.
• Accessory Work: To complement compound exercises like deadlifts or pull-ups.
• Finisher: High-repetition sets at the end of a workout to maximize a muscle pump.

Typical rep ranges can vary: 8-12 repetitions for hypertrophy, 5-8 repetitions for strength, or 12-15+ repetitions for muscular endurance.

Conclusion

The MTS Row Machine stands out as a highly effective and biomechanically superior option for targeting the back musculature. Its independent arm movement and converging/diverging paths offer distinct advantages in addressing imbalances, enhancing muscle activation, and providing a safe, controlled environment for building a strong, well-developed back. Whether you're a novice looking to build foundational strength or an experienced lifter aiming for refined muscle development, the MTS Row Machine is a valuable addition to any comprehensive strength training program.