Helms row is an underrated dumbbell exercise.

Helms row is an underrated dumbbell exercise. It’s a great pure isolation rep to finish a back day, and a good complement to chest supported rows or seated cable rows. This rowing variation is picking up steam in bodybuilding, as it’s easier on the shoulders and hips than the barbell or pendlay rows, and more effective for targeting the lats. Adding it to your workout will help you develop an athletic physique with wide shoulders and a strong, muscular back.

Unlike the chest supported rows, the helms row works the full range of your back muscles, including the upper and lower traps. It also focuses on the teres major, which helps you pull your arms backward. That’s important because the biceps and forearms aren’t as strong as the lats, and they can’t help you move your arm backward.

The movement is easy to set up and doesn’t require a lot of space. It’s also easy to perform, and you can increase the difficulty by adding more weight or doing higher reps.

Research has shown that performing a few sets of 8-12 repetitions at 60%-80% of your 1RM will promote muscle growth and lead to a bigger, stronger physique. Add this row to your workouts, and use it as an isolation lift before finishing with a compound lift such as dumbbell bench presses or straight arm pulldowns. This will ensure that you’re growing your muscles and building a greek god-like physique!helms row