What makes the Helms Row different from a standard dumbbell row?

The primary difference is the chest support and the angle of pull. By leaning against the bench, you eliminate the need to stabilize your torso with your lower back, allowing for more concentrated focus on the lat muscles.

How high should the bench be set?

The bench should be high enough so that when you are leaning over it, the dumbbells do not hit the floor at the bottom of the rep. For most people, a 45-degree angle or slightly higher is optimal.

Is the Helms Row better for width or thickness?

Because it emphasizes the lower lats and allows for a deep stretch, it is excellent for both, but it is particularly prized for developing the 'sweep' and width of the lats.

Helms Row Guide: Mastering the Chest-Supported Lat Row

Learn how to perform the Helms Row with proper form. This dumbbell lat variation reduces lower back strain while maximizing back growth and stability.

How to Perform

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

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

Primary movers

Lats

Stabilizers

Rhomboids
Rear Deltoids
Biceps

Related Guides

Lats · Back