Helms Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Helms Row
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Helms rows are chest-supported dumbbell rows with elbows flaring slightly outward, emphasizing the upper back over the lats. This strict variation removes all momentum and directly targets the rhomboids and mid-traps for upper back thickness.
When to use it
Use for upper back - pay attention to this for better results.
Who it's for
Intermediate lifters looking to progress their training.
Set the bench at 30-45 degrees and stay glued to it. Row with elbows at roughly 45 degrees from your torso rather than tucked tight. Pull toward your chest, not your hips—this shifts emphasis to upper back.
Helms Row — targeted muscles
Also targets: Biceps,
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How do you perform the Helms Row?
- 1
Set incline bench to 30-45 degrees.
- 2
Lie face down with chest supported.
- 3
Dumbbells hanging at arms length.
- 4
Row with slight outward elbow flare.
- 5
Squeeze upper back for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Helms Row?
Strict chest-supported upper back variation.
Upper back emphasis.
Elbows flare out slightly.
Chest stays on bench.
When to Use the Helms Row
Use Helms rows when upper back thickness is the goal rather than lat width. They pair well with close-grip vertical pulls in the same session. The chest support makes them ideal when lower back is fatigued.
Common Helms Row mistakes
Elbows too close for optimal results.
Letting your elbows drift wide during the Helms Row shifts load onto your shoulder joint instead of your Rhomboids. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Coming off bench for optimal results.
On pulling movements like the Helms Row, this mistake typically means your arms are doing work that should come from your Rhomboids. Initiate every rep by engaging your Rhomboids first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Helms Row takes work away from your Rhomboids and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Helms Row — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Helms Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Helms Row?
Other Variations
- Barbell Helms Row
Frequently Asked Questions About the Helms Row
The Helms Row primarily targets the Rhomboids, Middle trapezius, making it an effective exercise for back development. Secondary muscles worked during the Helms Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
The Helms Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Helms Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
Yes, the Helms Row can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Helms Row include: Chest-Supported Row, Barbell Row. These exercises target similar muscle groups as the Helms Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Stay on bench.
- Control movement.