Rowing movement in exercise typically involves pulling weight in toward your body–much like you’d do if you were rowing a boat. And while there are loads of different row variations you could try out, one of the most stable row exercises is the Helms row.
Why so?
Well, when you perform a Helms row, you get the added benefit of stabilizing your torso, so you can’t cheat the movement by using momentum.
The Helms row may not be the most popular of row variations, but it’s certainly worth checking out. Today, I’ll explain how to perform a Helms row–as well as all the details that make this row so unique.
We’re Back Muscle Solutions, and we specialize in providing the best tips for getting fit while limiting back pain. The Helms row is one of the best exercise options for exactly this!
Today, we’ll cover:
- How to Perform a Helms Row
- Helms Row Muscles worked
- 5 Benefits of the Helms Row
- Helms Row: 8 Pro Tips
- More Row Resources
- Helms Row FAQs
How to Perform a Helms Row
Let’s start with a quick Helms row how-to.
1) Set the bench: Set a bench to an inclined position.
2) Select your weight: For a Helms db row, select dumbbells of moderate weight.
3) Protect your chest: You can use a towel, shirt, or a pad against the bench to keep your chest protected.
4) Now, place your chest against the end of the bench, allowing your torso to hinge forward so that your chest is just about parallel to the floor. Bend your knees just slightly.
5) Start with the dumbbells hanging forward.
6) Drive your elbows up and back, focusing on the squeeze in your shoulder blades.
7) Then, slowly lower back down to the starting position.
8) Repeat for 10-12 reps.
Helms Row Muscles Worked
Now, let’s talk about the Helms row muscles worked. The Helms row is an isolation back exercise–meaning this exercise does not target multiple muscles in your back at once.
Instead, the Helms row really mostly works your lats.
This could be both a pro and a con–depending on what you’re wanting in a back exercise.
The Con: The Helms row can’t be your main back-strengthening exercise. Because you’re just working your lats here, this is not your go-to overall back-strengthening exercise.
For this, I recommend using a compound back exercise.
The Pro: What I love personally about isolation exercises is that you can really know that you’re targeting that specific muscle. What does that mean for the Helms row? This means you can really strengthen those lats.
What Are Your Lats?
The latissimus dorsi, or "lat," is a large, flat muscle that spans the lower back and sides of your torso.
Because lats are such large back muscles, they contribute largely to the “barn door” back look. Their width and thickness create a broad, V-shaped appearance that can give your back a wide, powerful look.
Strengthening the lats can improve posture and aid in activities that require upper body strength.
How to Target Your Lats With a Helms Row
The best ways to make sure your Helms row engages your lats:
1) Keep your shoulder blades contracted and engaged throughout the movement.
2) Pull the weight up and back.
Secondary Helms Row Muscles Worked
You’ll also hit some other upper back muscles with the Helms row, such as your:
- Traps
5 Benefits of the Helms Row
Now that we know the Helms row muscles worked, let’s talk about the Helms row benefits. Why would you want to add this in to your workout vs…say…a typical bent over row?
Helms Row Benefit #1: Stop the Sway
Some people find that in a typical bent over row, they naturally tend to gain momentum during the movement.
So, even if they started out with their back in an okay, neutral position…by the time they’re mid-exercise, their back is now in a compromised place because of all that swaying.
Leaning your chest on an inclined bench during this exercise provides the necessary stability to keep your back in neutral position throughout the Helms row.
Helms Row Benefit #2: Stop the Leg Drive
If you’re also finding that you use too much force from your legs (AKA excessive leg drive) during a bent over row or a Pendlay row, the Helms row is a great alternative option for you.
Again, the bench will add stability to your movement, allowing you to put all the work in those lats–and not in your legs.
This will, in turn, help you drive the dumbbells toward you in a smooth, un-wobbly movement.
Helms Row Benefit #3: Lift Heavier
While I recommend keeping the Helms db row weight fairly moderate, you can typically add a bit more weight in to a Helms row because of the added stability factor.
With heavier weights during a bent over row, the dumbbells will naturally pull you forward.
You eliminate this factor when you use the bench for chest stability.
Helms Row Benefit #4: Use as Scaffolding
You can also use the Helms row to scaffold your way up to rowing without the support of a bench.
This works because, when you use the chest support during a Helms row, you can teach your body the right form for rowing, eventually building up to a bent over row or a Pendlay row without the chest support.
Helms Row Benefit #5: Protect Your Lower Back
As I already mentioned, when you use the chest support in a Helms row, this puts your back in the best position–and keeps it there throughout the exercise.
Because of this, the Helms row is a safer option for the lower back.
That’s why I recommend using this row variation especially if you tend to have any lower back issues pop up at the gym.
Here at Back Muscle Solutions, we believe that back strengthening plays a pivotal role in recovering from back pain and protecting against it.
Lower Back Pain Resources
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- From home
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The QL Claw system includes:
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- Flexible Back 2.0: Back Stretching Program → Get your back muscles flexible again, so you prepare them for heavier lifts and prevent re-injury.
- Back of Steel 2.0: Back Strengthening Program → And finally, strengthen your back muscles, so you can get stronger and bigger and shield yourself from injury.
Check out some of the QL Claw’s latest reviews below:
Learn more about the QL Claw below.
Helms Row: 8 Pro Tips
Now that you know some of the Helms row benefits and why this is a great row alternative to perfect your row form and protect your back…
…let’s get into some pro tips.
Helms Row Pro Tip #1: Bench Height
One of the most common questions for people performing the Helms row is…How high should the bench be for a Helms row?
Typically, if you set the bench to about 45 degrees, you’ll be in good shape.
But let’s get more specific because the right bench angle is actually based on your height and your body.
Try to focus on your torso and chest being almost parallel to the floor, and you’ll know you set the bench to a good height.
Helms Row Pro Tip #2: Start With the Hinge
Some people just plop their chest on the bench and then try to adjust the rest of their form after that. This is not how I recommend starting your Helms row.
Instead, start with the hinge. Push your hips back, keeping a flat back, and bending your knees slightly.
Hinge forward until your chest hits the bench.
When you do it this way, you ensure good form by starting with the hinge instead of your chest.
Helms Row Pro Tip #3: Squeeze Your Back Muscles
Similarly, some people tend to just throw the dumbbells up and hope they get some muscle work in there.
But when it comes to a Helms row–and just about every row–you’ll want to focus on squeezing your back muscles at the top of the motion.
This includes your shoulder blades as well as your lats.
When you focus on the squeeze, you enhance the mind-muscle connection and ensure good muscle work.
After this, let your shoulders stretch forward when the dumbbells come down in front of you at the bottom of the motion.
This ensures the best lat stretch.
Helms Row Pro Tip #4: Avoid Shrugging
Check your shoulders during the Helms row to make sure they’re relaxed and in a neutral position.
If you tend to shrug up during the Helms row, this form will not bias your lats the same way.
Helms Row Pro Tip #5: Elbow Angle
One other question people tend to ask about the Helms row is: What angle should my elbows be while I row?
Think of rowing up and back, keeping your elbows at about 45 degrees.
When you do this, you ensure lat activation rather than more of a shoulder-focused row.
One other helpful cue is to focus on driving the dumbbells toward your hips during the movement instead of flaring your arms out and keeping the dumbbells at your chest.
Helms Row Pro Tip #6: Slowly Lower the Weight
One easy way to cheat during the Helms row exercise is to let the weight drop quickly and then bounce right back up.
This is where you can still use some momentum during the Helms row.
To fix this, slowly lower the weight, allowing it to come to a full stop at the bottom of the motion.
Then, use your back muscles to initiate the rowing motion.
Helms Row Pro Tip #7: Don’t Round Your Back
When you start the movement in a proper hinge form, your back should be flat and in a neutral position.
Avoid allowing your back to round during the motion as this could pit your back in a compromised position.
Helms Row Pro Tip #8: Don’t Let Your Hips Sag
And similarly, keep your hips pushed back in that hinge.
If you tend to get lazy at the end of the reps, pay attention to your hips sagging, and do everything you can to stop this from happening.
Helms Row Alternative Options
If the Helms row just isn’t your cup of tea, it’s no sweat.
Try out these Helms row alternative options instead.
Helms Row Alternative Option #1: Seal Row
1) Set up a bench at a height where the dumbbells can be easily reached while lying on your chest.
2) Hold the dumbbells with an overhand grip, using lifting straps if needed to reduce grip strain.
3) Pull the dumbbells up toward your chest, concentrating on squeezing your shoulder blades together at the peak of the movement.
4) Hold briefly at the top before lowering the dumbbells to complete the repetition.
Helms Row Alternative Option #2: Bent Over Barbell Row
1) Begin by loading a barbell with your preferred amount of weight.
2) Hold the barbell with a pronated grip, keeping your hands about shoulder-width apart.
3) Push your hips back, bending your knees slightly, and lower the barbell until it reaches its lowest point without allowing your back to round.
4) At the starting position, fully extend your shoulder blades forward to achieve a proper stretch.
5) Pull the barbell upward toward your hips, leading with your elbows.
6) At the top of the lift, contract your shoulder blades firmly.
7) Gradually return the barbell to the starting position, ensuring your scapula fully extends once more.
Helms Row Alternative Option #3: Bent Over Dumbbell Row
1) Grab a dumbbell in each hand.
2) Push your hips back and lean your upper body forward until it forms about a 45-degree angle with the ground.
3) Begin with your arms fully extended, holding the dumbbells at arm’s length.
4) Pull the dumbbells toward your hips, leading with your elbows.
5) Pause at the top and engage your shoulder blades by squeezing them together.
6) Lower the dumbbells slowly and return to the starting position.
Helms Row Alternative Option #4: Gorilla Row
1) Place two kettlebells on the floor, roughly hip-width apart.
2) Stand just behind the kettlebells and widen your stance so your feet are positioned outside and slightly behind them.
3) Bend at the hips by pushing them back, keeping a slight bend in your knees. Maintain a flat back as you lower your upper body to almost parallel with the ground.
3) Ensure your knees are far enough apart to allow room for lifting the kettlebells.
4) Firmly grasp both kettlebells at the same time.
5) Engage your core and lift your chest, holding a strong and stable posture.
Other Row Resources
If you want to learn more about other row exercises for back strengthening, check out our other articles below:
“How to do the Pendlay Row: Form, Muscles Worked, Pro Tips”
“Landmine Row Ultimate Guide: How to, Alternatives, And More”
“Standing Cable Row: vs Seated, How to, & Pro Tips”
“Upper Back Rows: The Most Explosive Upper Back Exercises”
Helms Row FAQs
What is Helms row?
The Helms row is a row exercise that provides stability for the chest during the motion using an inclined bench. This results in a more stable, low-back-safe exercise.
What are the benefits of the Helms DB row?
The Helms db row has many benefits, including keeping your back in a neutral position and allowing you to lift a bit more weight.
What are the Helms row muscles worked?
Lats are the main muscle worked by the Helms row. You also work your traps, rhomboids, and posterior delts.
Are Helms rows good for back?
Yes, Helms rows are a safe option for people looking to maximize their lift without compromising their lower backs.
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