# Helms Row

URL: https://heatsy.app/ex/helms-row

Also known as: Dumbbell Helms Row, Standing Chest-Supported Dumbbell 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](https://heatsy.app/ex/chest-supported-dumbbell-row)
- [One-Arm Dumbbell Row](https://heatsy.app/ex/one-arm-dumbbell-row)
- [Machine Row](https://heatsy.app/ex/machine-row)