Helms Row

Body region

• Back
• Arms
• Shoulders

Muscles

Main

• Deltoid
• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Flexor Digitorum Superficialis

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set a bench at a steep incline and stand behind it with feet back.
2. Lean your chest onto the top of the pad so your torso is angled forward, a dumbbell in each hand.
3. Row the dumbbells up toward your lower ribs, elbows moving back.
4. Lower them until your arms are straight and your shoulders stretch forward.

Cues

• Keep the chest in contact with the pad on every rep.
• Let your legs hold the position; the pad stops you from cheating.
• Squeeze the shoulder blades together at the top.

Common mistakes

• Lifting the chest off the pad to swing the weights.
• Shrugging the dumbbells up instead of rowing back.
• Shortening the range at the bottom.

Alternatives

• Chest-Supported Dumbbell Row
• One-Arm Dumbbell Row
• Machine Row