Helms Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Helms Row is a solid intermediate-level pulling movement in the compound category. Use for upper back - pay attention to this for better results.
Everything You Need to Know About the Helms Row
The Helms Row is a intermediate difficulty exercise that targets your Rhomboids and Middle trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper back - pay attention to this for better results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Helms Row — targeted muscles
Primary
Secondary
Stabilizers
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?
Popularized by Eric Helms.
Upper back emphasis.
Elbows flare out slightly.
Chest stays on bench.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Helms Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Stay on bench.
- Control movement.