Helms Row
The Helms Row primarily works the Posterior Deltoid, Rhomboids, Trapezius (Middle), with secondary activation of the Infraspinatus, Latissimus Dorsi, Teres Minor and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a dumbbell compound exercise at advanced difficulty.
The Helms Row is a advanced compound exercise performed with dumbbell, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, Rhomboids, Trapezius (Middle), with secondary engagement of the Infraspinatus, Latissimus Dorsi, Teres Minor. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Double dumbbell row with high elbow position emphasizing mid-back and rear delts.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Rhomboids, Trapezius (Middle) |
| Secondary | Infraspinatus, Latissimus Dorsi, Teres Minor |
Muscles Worked
The Posterior Deltoid, Rhomboids, and Trapezius (Middle) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, Latissimus Dorsi, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp dumbbells with firm grip.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Rhomboids, Trapezius (Middle)) and can be substituted based on your equipment or variation preferences.
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