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Helms Row
A chest-supported rowing variation specifically designed to isolate the lats by mimicking the mechanics of a seal row.
How to perform.
Follow the sequence — setup is half the lift.
Incline an adjustable bench to approximately 45 degrees or high enough for your arms to hang fully extended without the weights touching the floor.
Stand behind the bench and hinge at the hips to rest your upper chest and collarbone against the top edge of the backrest.
Hing down to grip the dumbbells with a neutral grip while maintaining a flat back and a slight bend in your knees.
Pull the dumbbells toward your hips by driving your elbows back and keeping them tucked close to your ribcage.
Squeeze your shoulder blades together at the top of the movement and hold for a brief pause.
Lower the dumbbells slowly under control until your arms are fully extended and you feel a stretch in your lats.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum by bouncing the chest off the bench
- Pulling the weights to the shoulders instead of the hips
- Allowing the lower back to round during the setup
- Flaring the elbows out wide which shifts focus to the upper back
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.