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Helms Row

Eric Helms' intelligent row — combines the heavy loading of barbell rows with the lower back protection of chest support for maximum upper back development

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull (Chest-Supported)
Primary MusclesUpper Back, Lats
Secondary MusclesRhomboids, Rear Delts, Lower Traps
EquipmentBarbell, Incline Bench
Difficulty⭐⭐ Intermediate
Priority🟡 Accessory

Movement Summary​

Why This Exercise Is Brilliant​

The Helms Row, popularized by renowned coach and researcher Dr. Eric Helms, solves a fundamental training problem: how to load barbell rows heavy without lower back fatigue limiting your sets. By using an incline bench for chest support, you get the bilateral loading and heavy weight potential of barbell rows combined with the lower back protection of chest-supported variations. The result is an exercise that allows pure upper back work without spinal fatigue.

🎯 Setup​

Starting Position​

  1. Bench angle: Set incline bench to 45-60° angle
  2. Bench height: Adjust so when chest is on pad, arms can fully extend to barbell
  3. Barbell position: Place loaded barbell behind incline bench, accessible when prone
  4. Body position: Stand behind bench, lean forward onto chest pad
  5. Chest placement: Upper chest/sternum on top of incline pad
  6. Leg position: Feet on ground behind you, staggered or together for stability
  7. Grip: Overhand grip, hands just outside shoulder-width
  8. Arm position: Arms hanging straight down toward barbell, full extension

Equipment Setup​

EquipmentSettingNotes
Incline angle45-60°Steeper = more upper back, Less steep = more lats
Bench heightAdjustable to arm lengthArms should reach barbell comfortably
Barbell placementDirectly behind benchShould be natural reach when leaning
WeightStart light to learnLoading pattern is unique
Setup Cue

"Like you're doing a barbell row, but someone put a giant pillow in front of you to lean on — all the heavy pulling, none of the lower back work"

Bench Angle Options​

Angle: 45 degrees

Benefits:

  • Balanced lat and upper back engagement
  • Most common setup
  • Comfortable for most body types
  • Good ROM for most people

Best for: Standard variation, most lifters

Pull angle: Toward lower chest/upper abs

Stance Variations​

StanceSetupStabilityBest For
Staggered stanceOne foot forward, one backMost stableHeavy loads, standard approach
Parallel stanceFeet side by sideGood stabilityShorter lifters, personal preference
KneelingKnees on ground or padVery stableFocus on upper back only
Wide stanceFeet wide apartMaximum stabilityVery heavy loads

🔄 Execution​

The Movement​

What's happening: Chest supported, arms hanging, back loaded

  1. Upper chest pressed firmly against incline pad
  2. Arms hanging straight down, fully extended
  3. Lats in stretched position
  4. Scapula protracted (shoulder blades spread)
  5. Feet planted firmly for stability
  6. Breathing: Deep breath into chest, brace against pad

Feel: Lat stretch, chest pressed into pad, zero lower back tension

Critical: Chest must remain in contact with pad throughout entire set

Key Cues​

Primary Cues
  • "Chest glued to the pad, never lift off" — eliminates momentum
  • "Shoulder blades together first" — proper sequence
  • "Pull elbows to ceiling" — correct pulling path
  • "Squeeze at top, crush the can" — peak contraction
  • "Stretch at bottom, full extension" — complete ROM

Tempo Guide​

GoalTempoExample
Strength1-1-2-01s up, 1s pause, 2s down
Hypertrophy2-2-3-02s up, 2s squeeze, 3s down
Stretch Emphasis2-1-4-12s up, 1s squeeze, 4s down, 1s stretch pause
Continuous Tension1-0-2-0Constant movement, no pause

Breathing Pattern​

Standard approach:

  • Deep breath and brace at bottom
  • Hold breath during pull
  • Brief exhale at top (optional)
  • Inhale during lowering

For higher rep sets:

  • Breathe at top position
  • Quick inhale/exhale between reps
  • Maintain rhythm

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Upper Back (Mid Traps)Scapular retraction — primary driver█████████░ 92%
Latissimus DorsiShoulder extension and adduction█████████░ 88%

Secondary Muscles​

MuscleActionActivation
RhomboidsScapular retraction, downward rotation█████████░ 90%
Rear DeltsShoulder horizontal abduction████████░░ 82%
Lower TrapsScapular depression, upward rotation control████████░░ 80%
BicepsElbow flexion — assisting pull███████░░░ 72%

Stabilizers​

MuscleRoleActivation
Rotator CuffShoulder stability during pull██████░░░░ 65%
ForearmsGrip strength for heavy barbell███████░░░ 75%
CoreMinimal — pad provides support████░░░░░░ 40%

Muscle Emphasis by Bench Angle​

Angle Effects on Activation

45° Standard Bench:

  • Balanced lat and upper back development
  • Moderate rear delt involvement
  • Best all-around muscle activation

60° Steep Bench (More Upright):

  • Upper back and trap emphasis ↑
  • Lat involvement ↓
  • More rear delt activation
  • Shorter ROM but great for upper back thickness

30° Shallow Bench (More Horizontal):

  • Lat emphasis ↑
  • More similar to traditional barbell row
  • Longer ROM, greater stretch
  • Less upper trap, more mid-back

Grip width effects:

  • Narrow grip: More lat, longer ROM
  • Shoulder-width: Balanced
  • Wide grip: More upper back, rear delts, shorter ROM

What Makes Helms Row Unique​

Compared to traditional barbell row:

  • Eliminates lower back fatigue (chest support)
  • Allows heavier loads without form breakdown
  • Can train to true failure safely
  • Better mind-muscle connection (no stabilization distraction)

Compared to seal row:

  • Easier setup (don't need to elevate bench as high)
  • Different pulling angle (incline vs flat)
  • Can transition weight more easily
  • More upper back emphasis (due to angle)

Compared to dumbbell chest-supported row:

  • Can load heavier (barbell bilateral loading)
  • Better for strength development
  • More total load on back
  • Less imbalance correction (bilateral)

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Lifting chest off padUsing momentum, reducing supportDefeats purpose, adds lower back stress"Chest glued to pad" cue, reduce weight
Partial ROMNot lowering to full extensionMissing stretch and full developmentFocus on full arm extension at bottom
No scapular retractionArms pull without back engagementMissing upper back development"Shoulder blades together first"
Elbows flaring wideArms go out to sidesLess lat, more rear delt, shoulder stress"Elbows to ceiling" not out to sides
Bench angle wrongToo steep or too shallow for goalsWrong muscle emphasis45° for balanced, adjust based on goal
Rushing repsFast tempo, no pauseMissing time under tension2-second pause at top, 3-second eccentric
Feet not stablePoor base, wobblingReduces force production, safety concernPlant feet firmly, staggered stance
Most Common Error

Lifting the chest off the pad to help complete reps — this is the #1 mistake. If you need to lift your torso off the pad, the weight is too heavy. The ENTIRE POINT of the Helms Row is chest support. Your chest should be pressed into the pad for every single rep of every single set. Reduce weight and focus on perfect supported form.

Self-Check Checklist​

  • Chest remains in contact with pad throughout entire set
  • Bench angle appropriate (45° standard, adjust for goals)
  • Feet planted firmly on ground (stable base)
  • Shoulder blades retract before arms pull
  • Full arm extension at bottom (complete stretch)
  • Bar reaches chest/abdomen at top
  • 2-3 second controlled lowering every rep
  • Zero lower back fatigue after sets

Form Breakdown Indicators​

Stop the set if:

  • You need to lift chest off pad to complete rep
  • Lower back starts to fatigue (means you're not using support)
  • Can't achieve full ROM
  • Using jerky momentum
  • Shoulder pain develops

🔀 Variations​

By Grip​

Grip: Pronated, hands just outside shoulder-width

Emphasis:

  • Upper back, mid-traps
  • Rear delts
  • Forearm development
  • More rhomboid activation

Best for: Standard approach, balanced development

Programming: 3-4 sets x 8-12 reps

By Bench Angle​

AngleSetupPrimary BenefitTarget Area
30° ShallowMore horizontalMore lat emphasis, longer ROMLat development
45° StandardBalancedBalanced lat and upper backAll-around back
60° SteepMore uprightUpper back and trap focusUpper back thickness

By Tempo​

VariationTempoPurposeRep Range
Standard1-1-2-0Balanced strength and hypertrophy8-12
Pause Helms Row2-3-2-0Peak contraction, eliminate momentum6-10
Slow Eccentric1-1-5-0Maximum hypertrophy stimulus6-8
Continuous Tension1-0-2-0Metabolic stress, pump work12-15
Dead Stop1-0-2-2Eliminate stretch reflex, strength6-10

Advanced Variations​

Execution: 2-3 second hold at peak contraction

Benefits:

  • Increased time under tension
  • Better mind-muscle connection
  • Eliminates any momentum
  • Builds strength in shortened position

Programming: 3-4 sets x 6-10 reps

Weight: 10-15% lighter than standard

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength4-56-102-3 minHeavy (80-85%)1-2
Hypertrophy3-48-1290s-2minModerate-Heavy (70-80%)2-3
Endurance3-412-15+60-90sModerate (65-75%)3-4
Pump Work2-315-2060sLight-Moderate (60-70%)3-4

Workout Placement​

Program TypePlacementRationale
Back dayMid workoutAfter heavy deadlifts/barbell rows
Pull dayPrimary horizontal pullCan go heavy without lower back fatigue
Upper bodyBack exercise slotExcellent horizontal pull option
Hypertrophy focusSecond back movementVolume accumulation without spinal stress

Weekly Frequency​

Training LevelFrequencyVolume Per SessionTotal Weekly Sets
Beginner1x/week3 sets3 sets
Intermediate1-2x/week3-4 sets6-8 sets
Advanced2x/week4-5 sets8-10 sets

Sample Workout Integration​

Example Back Workout:

  1. Conventional Deadlift: 4x5 (heavy)
  2. Helms Row: 4x10 (heavy horizontal pull)
  3. Pull-ups: 3x8
  4. Single-Arm Dumbbell Row: 3x12
  5. Face Pulls: 3x15

Rationale: After deadlifts, Helms Row allows heavy rowing without more lower back stress

Progression Scheme​

Progressive Overload

Standard approach:

  1. Add weight when all sets completed with perfect form (chest on pad)
  2. Add 5-10 lbs per session (barbell allows small jumps)
  3. Alternatively, add reps: 3x8 → 3x10 → 3x12, then add weight

Advanced approaches:

  • Add sets: 3x10 → 4x10 → 5x10
  • Add pause: 2s hold at top
  • Slow eccentric: 4-5s lowering phase
  • Change angle: Adjust bench steepness for new stimulus

Comparison to Other Rows​

When to choose Helms Row over:

Instead ofChoose Helms Row When
Barbell RowLower back is fatigued, want to load heavy without spinal stress
Seal RowWant easier setup, have adjustable incline bench available
Dumbbell RowWant bilateral loading, have barbell available
Cable RowWant free weight loading, build raw strength
T-Bar RowWant chest support variation, barbell is available

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseKey DifferenceLink
Seated Cable RowLearning horizontal pullEasier setup, guided path
Machine RowBeginner-friendlyFixed path, very simple
Incline Dumbbell RowLearning chest-supported patternDumbbells easier to manage

Progressions (Harder)​

ExerciseWhen ReadyWhat Makes It HarderLink
Heavy Helms RowPerfect form 3x12Lower reps (6-8), heavier weight
Pause Helms RowMastered standard2-3s pause at top
Barbell RowWant to challenge stabilizersNo chest support, total-body exercise
Pendlay RowWant explosive powerDead stop, no support, explosive

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceBenefit
Seal RowFlat bench instead of inclineDifferent angle, pure lat focus
Incline Chest-Supported Dumbbell RowDumbbells instead of barbellUnilateral, address imbalances
T-Bar Row (Chest-Supported)Landmine with chest padFixed path, often easier to load
Machine Row (Chest-Supported)Machine pathMost stable, easiest

When to Choose Helms Row​

Choose Helms Row when:

  • Lower back is fatigued from squats/deadlifts
  • Want to load barbell rows heavy without spinal fatigue
  • Need chest-supported row but have only barbell available
  • Want bilateral loading with back support
  • Building back mass is priority

Choose alternatives when:

  • Want to train stabilizers → Barbell row, Pendlay row
  • Need unilateral work → Dumbbell row, Meadows row
  • Want explosive power → Pendlay row
  • Recovering from injury → Seal row, cable row
  • No adjustable incline bench → Seal row or cable row

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementRepetitive pulling under loadReduce ROM, don't pull as high
Bicep tendinitisPulling stress, especially underhandUse overhand grip, reduce volume
Wrist painGripping heavy barbellUse straps, EZ-bar, or switch to dumbbells
Recent abdominal surgeryPressure on chest/abdomenWait for clearance, use cable rows
Lower back painEven with support, some loadingFully supported version (Seal Row) better
Stop Immediately If
  • Sharp shoulder pain during pull
  • Bicep tendon pain (front of shoulder)
  • Bench feels unstable
  • Chest pain from pad pressure (adjust position)
  • Loss of grip (barbell slipping)

Injury Prevention Strategies​

StrategyImplementationWhy It Matters
Proper bench angle45-60° for most peoplePrevents shoulder impingement
Secure setupBench won't slide, barbell positioned correctlyPrevents accidents
Start lightLearn pattern with empty barDevelops perfect form
Controlled tempo3-2-3 tempo initiallyPrevents momentum injuries
Chest stays downNever lift torso off padMaintains exercise purpose, protects lower back

Setup Safety​

Pre-set checklist:

  1. Bench stable: Won't slide or tip when you lean on it
  2. Angle set: Appropriate for your goals (45° standard)
  3. Barbell accessible: Can reach when chest is on pad
  4. Weight loaded: Properly secured with collars
  5. Foot position: Stable stance, won't slip

Safe Failure Protocol​

If you can't complete a rep:

  1. Lower bar slowly to starting position
  2. Don't jerk or use momentum
  3. Rest briefly, then carefully slide off bench
  4. Reduce weight 10% for remaining sets

Never: Lift chest off pad to force rep completion — defeats purpose and risks lower back

Long-Term Joint Health​

Benefits:

  • Lower back protection compared to bent-over rows
  • Can accumulate high volume without spinal fatigue
  • Allows heavy loading with good form
  • Perfect for those with chronic lower back issues

Considerations:

  • Can stress shoulders if too much volume
  • Bicep tendons can be stressed on underhand grip
  • Manage total weekly rowing volume
  • Vary grips to distribute stress

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension, Horizontal AbductionFull ROM🟡 Moderate
ElbowFlexion/Extension0-140° flexion🟢 Low
ScapulaRetraction, DepressionFull scapular mobility🟡 Moderate
SpineMinimal (supported)Neutral position maintained🟢 Very Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull extensionCan pull elbows past torsoShoulder mobility work
ThoracicCan lie prone comfortablyNo discomfort in positionFoam rolling, stretching
ScapulaFull retractionCan squeeze shoulder blades togetherScapular mobility drills
Joint Friendliness

The Helms Row is very joint-friendly because:

Low stress on:

  • Lumbar spine (chest-supported)
  • SI joint (no hip hinge required)
  • Core (minimal anti-extension demand)

Moderate stress on:

  • Shoulders (natural pulling motion)
  • Elbows (standard flexion/extension)

Comparison to other rows:

  • Lower spine stress than: Barbell row, Pendlay row, Dumbbell row (bent over)
  • Similar stress to: Seal row, incline chest-supported row
  • Higher spine stress than: Cable row (seated), Machine row

Result: Excellent for those with lower back issues or when managing fatigue

Joint Stress Comparison​

Row TypeSpineShoulderElbowSetup Difficulty
Helms Row🟢 Very Low🟡 Moderate🟢 Low🟡 Moderate
Seal Row🟢 None🟡 Moderate🟢 Low🔴 High
Barbell Row🔴 High🟡 Moderate🟢 Low🟢 Easy
Cable Row🟢 Low🟢 Low🟢 Low🟢 Easy
Dumbbell Row🟡 Moderate🟡 Moderate🟢 Low🟢 Easy

❓ Common Questions​

What angle should I set the incline bench?

Start with 45° as the standard. This provides balanced lat and upper back development. Adjust based on goals:

  • 30-40° (more horizontal): More lat emphasis, longer ROM
  • 45-50° (standard): Balanced development
  • 55-60° (more upright): More upper back and trap focus

Most people do best at 45-50°.

How is Helms Row different from Seal Row?

Main differences:

  • Helms Row: Incline bench (45-60°), easier setup, pulls toward chest
  • Seal Row: Flat bench elevated on blocks, harder setup, pulls straight up

Both eliminate lower back involvement. Helms Row is easier to set up (just need adjustable incline bench) but Seal Row provides even MORE lower back protection. Choose based on equipment and preference.

Can I go as heavy on Helms Rows as Barbell Rows?

Usually not quite as heavy. Because you're chest-supported and can't use any body english or momentum, the weight will be slightly lighter than your barbell row. However, the BACK WORK is often more intense because all the load goes to the target muscles, not stabilizers. Expect to use about 70-85% of your barbell row weight.

My chest hurts from the pad. What should I do?

Common issue, especially at first:

  1. Adjust bench height so pressure is on sternum/upper chest, not throat
  2. Wear a shirt (if training without one)
  3. Place thin towel on pad (don't use thick padding)
  4. Adjust torso position slightly
  5. Usually adapts after a few sessions

If severe discomfort persists, try Seal Row or cable rows instead.

Should I use straps on Helms Rows?

Personal choice:

  • Without straps: Builds grip strength, forearm development
  • With straps: Allows more reps, focus purely on back, especially at heavy weights

Recommendation: Do first sets without straps. If grip fails before back, use straps on final sets. The goal is back development, not grip limitation.

Overhand or underhand grip?

Both are effective:

  • Overhand (pronated): Standard, emphasizes upper back and forearms
  • Underhand (supinated): More lat and bicep involvement, can often go heavier

Best approach: Use both in your training. Overhand as primary, underhand as variation or when you want lat emphasis.

Where should I feel Helms Rows?

Primary feel: Upper back between shoulder blades (rhomboids, mid-traps) and lats along sides of back. At the top, you should feel an intense squeeze in entire upper back. At bottom, a stretch in lats. You should feel ZERO lower back fatigue. If you feel mostly biceps, focus on pulling with elbows and squeezing shoulder blades first.

How many sets should I do?

Depends on program:

  • Strength focus: 4-5 sets x 6-10 reps
  • Hypertrophy focus: 3-4 sets x 8-12 reps
  • Accessory work: 3 sets x 10-15 reps

Because there's no lower back fatigue, you can do more volume than unsupported rows. 10-15 total weekly sets is reasonable for intermediate lifters.

Can beginners do Helms Rows?

Yes, but with caveats. The setup is slightly complex (positioning chest on incline bench, reaching barbell). Beginners should:

  1. Start with lighter machines or cable rows first
  2. Learn scapular retraction pattern
  3. Then progress to Helms Row with light weight
  4. Focus on chest staying on pad

If setup feels awkward, stick with cable rows until more experienced.

📚 Sources​

Biomechanics & Muscle Activation:

  • Fenwick, C.M. et al. (2009). EMG Analysis of Rowing Variations — Tier A
  • Lehman, G.J. et al. (2004). Chest-Supported Row Biomechanics — Tier B
  • ExRx.net Exercise Database — Tier C

Programming & Application:

  • Helms, E. et al. (2019). The Muscle & Strength Pyramids — Tier A
  • NSCA Essentials of Strength Training — Tier A
  • Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

  • 3D Muscle Journey Training Series (Eric Helms) — Tier B
  • Stronger by Science Rowing Guide — Tier B
  • EliteFTS Training Articles — Tier C

Injury Prevention:

  • McGill, S. (2015). Low Back Disorders — Tier A
  • Sahrmann, S. Movement System Impairment — Tier B
For Mo

When to recommend this exercise:

  • User wants to load barbell rows heavy without lower back fatigue
  • User has lower back issues but wants to row heavy
  • User has done heavy deadlifts/squats and needs supported back work
  • User wants pure back development without stabilization limiting factor
  • User has access to incline bench and barbell
  • User is intermediate or advanced (setup can be tricky for beginners)

Who should NOT do this exercise:

  • True beginner (setup complexity) → Suggest Cable Row or Machine Row
  • No incline bench available → Suggest Seal Row or Cable Row
  • Recent abdominal surgery → Wait for clearance
  • Severe shoulder injury → Wait until cleared, try Face Pull

Key coaching cues to emphasize:

  1. "Chest stays glued to the pad — never lift off"
  2. "Shoulder blades together first, then pull"
  3. "Pull to your chest/abdomen, squeeze hard"
  4. "Lower slowly, full arm extension, feel the stretch"

Common issues to watch for in user feedback:

  • "Chest hurts from pad" → Normal at first, adjust position, wear shirt, thin towel
  • "Can't reach barbell comfortably" → Adjust bench height or barbell position
  • "Not feeling back" → Emphasize scapular retraction, reduce weight
  • "Setup feels awkward" → Walk through positioning step-by-step, may need practice
  • "Weight feels light compared to barbell row" → Normal, 70-85% of barbell row is expected

Programming guidance:

  • Placement: Mid-workout, after heavy deadlifts or barbell rows
  • Volume: 3-4 sets of 8-12 reps typically
  • Frequency: 1-2x per week
  • Pairs well with: Deadlifts (do Helms Row after), vertical pulls, pressing movements
  • Works as: Primary horizontal pull OR accessory after unsupported rows

Progression signals:

  • Ready for more weight when: 3-4 sets x 12 reps with chest on pad, perfect form
  • Add volume when: Want more hypertrophy, can recover from current volume
  • Regress if: Can't keep chest on pad, setup is too awkward

Special applications:

  • Lower back fatigue management: Use on back days after heavy deadlifts
  • Hypertrophy block: Excellent for accumulating volume without spinal fatigue
  • Strength building: Can load heavier than supported dumbbell rows
  • Post-injury: Good for returning to rowing after lower back injury (cleared by doctor)

Setup troubleshooting:

  • Bench won't adjust to right angle → Use different bench or try Seal Row
  • Can't reach barbell → Adjust bench height or move bench closer to bar
  • Bench slides when pulling → Put bench against wall or have someone stabilize
  • Uncomfortable pressure on chest → Adjust height, use towel, check body position

Last updated: December 2024