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Helms Row
The Helms Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: mid traps 16%, lats (upper) 15% and rhomboids 15%.
How to do it
- Set an adjustable bench to a steep incline and stand behind it with a dumbbell in each hand.
- Lean forward so only the sternum rests lightly on the top of the backrest, feet back and knees soft.
- Let the arms hang straight below the shoulders.
- Row both dumbbells up to the sides of the ribs.
- Lower slowly until the arms are straight.
Tips
- Use the bench as a contact point, not a place to rest the whole torso.
- Keep the torso angle fixed so the legs cannot help.
Common mistakes
- Pushing off the bench with the chest to cheat the weight up.
- Letting the hips drift back and forth.
- Pulling with the arms only while the shoulder blades stay still.
Muscles worked by the Helms Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). The pad takes the lower back out. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Helms Row alternatives
Same equipment
Different equipment
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Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Helms Row work?
Mainly the mid traps, lats (upper) and rhomboids. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Helms Row good for beginners?
The Helms Row is rated intermediate. If you are new, learn the Chest Supported Dumbbell Row first and build up from there.
What is a good alternative to the Helms Row?
For example the Chest Supported T-Bar Row, Australian Pull Up and Chest Supported Dumbbell Row. They train mostly the same muscles, some with different equipment.
How do you make the Helms Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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