Helms Row: Benefits, Step-by-Step Guide, and Common Mistakes

How to do a Helms Row?

The Helms Row is a highly effective, chest-supported barbell row variation popularized by natural bodybuilder Eric Helms, designed to maximize latissimus dorsi and upper back engagement by minimizing lower back strain and momentum.

What is the Helms Row?

The Helms Row is a strict, chest-supported barbell row, similar in principle to a Seal Row, but often performed on an incline bench. Its primary objective is to isolate the muscles of the upper back and lats, ensuring that the movement is driven purely by muscular contraction rather than compensatory movements from the lower back or hamstrings. By supporting the torso, it removes the need for isometric strength in the erector spinae, allowing the lifter to focus intensely on the target musculature and often achieve a higher volume of work with less fatigue.

Muscles Worked

This exercise targets a comprehensive range of upper back and arm musculature, promoting both strength and hypertrophy.

• Primary Movers:
  • Latissimus Dorsi: The large muscles of the back responsible for adduction, extension, and internal rotation of the humerus.
  • Rhomboids (Major and Minor): Located between the scapulae and vertebral column, responsible for scapular retraction and downward rotation.
  • Trapezius (Middle and Lower Fibers): The middle fibers retract the scapula, while the lower fibers depress and upwardly rotate it.
  • Posterior Deltoids: Rear head of the shoulder muscle, assisting in horizontal abduction and external rotation.
• Synergists and Stabilizers:
  • Biceps Brachii and Brachialis: Arm flexors that assist in pulling the weight.
  • Forearm Flexors: Grip strength to hold the barbell.
  • Erector Spinae: Engaged isometrically to maintain spinal rigidity, though less so than in unsupported rows.
  • Core Musculature: Engaged for overall stability.

Benefits of Incorporating the Helms Row

Integrating the Helms Row into your training regimen offers several distinct advantages:

• Enhanced Lat and Upper Back Isolation: The chest support eliminates the contribution of the lower back and hamstrings, forcing the target muscles to do the majority of the work.
• Reduced Spinal Loading: Ideal for individuals with lower back sensitivity or those looking to reduce cumulative spinal stress from heavy compound lifts.
• Improved Mind-Muscle Connection: The strict nature and reduced systemic fatigue allow for a greater focus on feeling the target muscles contract and stretch.
• Increased Training Volume Potential: With less reliance on supporting musculature, more reps and sets can often be performed effectively, contributing to hypertrophy.
• Better Postural Development: Strengthening the upper back musculature directly combats kyphosis (rounded shoulders) and promotes an upright posture.
• Strength Transfer to Other Lifts: A stronger, more developed upper back contributes to stability and power in exercises like bench press, deadlifts, and overhead presses.

Step-by-Step Guide: Performing the Helms Row

Proper execution is paramount for maximizing the benefits and preventing injury.

• Setup:

  • Bench Position: Set an adjustable incline bench to an angle between 30-45 degrees. A flatter incline (closer to 30 degrees) will emphasize more of the lats, while a steeper incline (closer to 45 degrees) will bring in more upper back and rear deltoid involvement.
  • Body Position: Lie prone (face down) on the incline bench, ensuring your chest is fully supported. Your head should be clear of the top of the bench or slightly over it, allowing for a neutral neck position. Your feet should be firmly planted on the floor, providing a stable base.
  • Barbell Placement: Position the barbell directly beneath you, allowing you to reach it comfortably without straining.
  • Grip: Use a pronated (overhand) grip, slightly wider than shoulder-width. Experiment with grip width to find what best activates your lats and upper back. Your hands should be directly below your shoulders or slightly wider in the starting position.
  • Un-racking: If using a rack, carefully un-rack the barbell, ensuring your arms are fully extended and your upper back is slightly protracted (shoulders forward, allowing a stretch).

• Execution (Concentric Phase):

  • Initiate the pull by driving your elbows backward and squeezing your shoulder blades together.
  • Pull the barbell towards your lower chest or upper abdomen. The exact point of contact may vary slightly based on your body mechanics and bench angle, but aim for a controlled, deliberate pull.
  • Focus on leading with your elbows and feeling the contraction in your lats and rhomboids.
  • Maintain constant contact between your chest and the bench throughout the movement. Avoid lifting your chest or using momentum.
  • Keep your neck neutral; avoid craning your neck up or down.

• Eccentric Phase (Lowering):

  • Slowly and with control, extend your arms, allowing the barbell to descend back to the starting position.
  • Resist the weight throughout the entire lowering phase.
  • Allow your shoulder blades to fully protract at the bottom, achieving a complete stretch in the lats and upper back before initiating the next repetition.

• Repetition:

  • Perform the desired number of repetitions, focusing on consistent form and a strong mind-muscle connection. Avoid rushing the movement or letting the weight drop.

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• Using Excessive Weight: The most common mistake. Too much weight will compromise form, leading to momentum-driven reps and reduced target muscle activation. Prioritize form over load.
• Lifting the Chest Off the Bench: This indicates that the weight is too heavy or you are trying to compensate. It re-introduces lower back involvement and defeats the purpose of the chest support.
• Shrugging the Shoulders: Excessive shrugging during the pull indicates over-reliance on the upper traps rather than the lats and rhomboids. Keep the shoulders depressed and retracted.
• Incomplete Range of Motion: Failing to achieve a full stretch at the bottom or a full contraction at the top limits the exercise's effectiveness.
• Jerking or Using Momentum: This negates the strict nature of the exercise. The movement should be smooth and controlled throughout.
• Improper Grip Width: A grip that is too narrow can over-emphasize the biceps, while one that is too wide can limit range of motion and scapular retraction. Experiment to find your optimal grip.

Programming Considerations

The Helms Row is an excellent accessory exercise for back development.

• Placement: Typically performed early in a back workout, after compound movements like pull-ups or deadlifts, or as a primary movement on a dedicated back day.
• Sets and Reps: Generally performed for hypertrophy and muscular endurance. Aim for 3-4 sets of 8-15 repetitions, focusing on controlled movement and a strong contraction.
• Progression: Progress by gradually increasing the weight while maintaining perfect form, increasing time under tension (slower eccentrics), or increasing repetitions within the target range.
• Tempo: Consider a controlled tempo, such as a 2-second concentric, 1-second squeeze, and 3-second eccentric (2-1-3-0 tempo).

Variations and Alternatives

If a barbell or incline bench isn't available, or if you wish to introduce variety:

• Dumbbell Helms Row: Can be performed unilaterally (one arm at a time) or bilaterally. Unilateral allows for greater range of motion and addresses muscular imbalances.
• Machine Chest-Supported Row: Many gyms have dedicated chest-supported row machines which offer similar benefits with fixed movement patterns.
• Seal Row: A very similar exercise performed on a flat bench, often elevated on blocks or a rack, allowing for a greater range of motion and heavier loads.
• Meadows Row: A unilateral, bent-over row variation performed with one end of a barbell, often supported by a landmine attachment. While not chest-supported, it significantly reduces lower back strain compared to a traditional bent-over row.

Who Can Benefit?

The Helms Row is a valuable addition for a wide range of individuals:

• Bodybuilders: Excellent for developing thickness and detail in the upper back, contributing to a wider, more powerful physique.
• Powerlifters: Serves as a fantastic accessory lift to strengthen the lats and upper back, which are crucial for deadlift lockout and bench press stability.
• Individuals with Lower Back Issues: The chest support makes it a safer alternative for those who experience discomfort with traditional bent-over rows.
• Anyone Seeking Improved Posture: Directly strengthens the muscles responsible for pulling the shoulders back and maintaining an upright torso.
• General Fitness Enthusiasts: A safe and effective way to build a strong, functional, and aesthetically pleasing back.

Conclusion

The Helms Row stands out as a superior exercise for targeted upper back and lat development, offering a powerful combination of isolation, reduced spinal stress, and potential for high-quality training volume. By adhering to strict form and focusing on the mind-muscle connection, you can unlock its full potential, leading to significant gains in strength, hypertrophy, and overall back health. Incorporate this intelligent rowing variation into your routine to build a truly robust and well-developed posterior chain.