The helms row is an effective back exercise that targets the muscles of the middle and lower back. It also strengthens the core, which helps with posture, overall stability and injury prevention. Unlike barbell bent over rows, the helms row workout doesn’t require you to use your arms for momentum. This makes it much easier to perform with perfect form and reduces stress on the shoulder and upper back compared to other rowing exercises.
In a nutshell, the helms row works the latissimus dorsi (lats) to grow them fast. The lats are responsible for giving your body that athletic V-taper look that’s often associated with people with strong physical builds. The helms row workout also targets the rhomboids and rear deltoids, which is great for building shoulder width and increasing upper back strength.
Unlike other rowing exercises like chest-supported rows, pendlay rows and seated cable rows, the helms row targets both the upper and lower lats in one movement. This is what makes it an effective addition to any training routine that focuses on developing the lats and rhomboids.
One of the most common mistakes with the helms row is lifting too much weight. This can lead to poor repetitions and an inability to maintain the proper supported position for the exercise. The best way to prevent this is to start with a smaller amount of weight and gradually increase it over time. You can also try to make the helms row workout more challenging by performing it with dumbbells in each hand.