Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Set incline bench to 30-45 degrees.
Lie face down with chest supported.
Dumbbells hanging at arms length.
Row with slight outward elbow flare.
Squeeze upper back for optimal results.
Lower with control for optimal results.
Strict chest-supported upper back variation.
Upper back emphasis.
Elbows flare out slightly.
Chest stays on bench.
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.
Elbows too close for optimal results.
Letting your elbows drift away from the intended path during the Helms Row can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Coming off bench for optimal results.
On an upper-body pulling movement like the Helms Row, this mistake can shift work away from your Rhomboids. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Helms Row makes the movement harder to control and can shift work away from your Rhomboids. Use a load you can move smoothly through the intended range.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Helms Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Helms Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Helms Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Helms Row is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.