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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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