Dumbbell Helms Row
The Helms row is a chest-supported incline dumbbell row that removes all lower-back stress and momentum cheating. Lie face down on an incline bench and row two dumbbells simultaneously.
How to Perform
Set an incline bench to 30-45 degrees and lie face down with your chin over the top edge.
Let the dumbbells hang at full arm extension below the bench with a neutral grip.
Row both dumbbells to your lower ribs, driving your elbows toward the ceiling.
Squeeze your shoulder blades together at the top, then lower slowly for a full stretch.
Common Mistakes to Avoid
Setting the incline too steep, which turns the movement into more of a shrug than a row.
Lifting the chest off the bench to use momentum — stay glued to the pad.
Not achieving full arm extension at the bottom, which shortens the range of motion.
Flaring elbows out wide, which shifts work to the rear delts and away from the lats.
Muscle Activation
Variations
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