Dumbbell Helms Row

oec:dumbbell-helms-row

A chest-supported dumbbell row performed standing and hinged forward with the upper chest braced against the top edge of an incline bench.

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Also called: Helms Row, Chest-Supported Standing Dumbbell Row

How to do it

Set an adjustable bench to an incline around 30 to 45 degrees.
Stand behind the bench with feet hip-width apart and hinge forward so the sternum rests securely against the top edge of the back pad.
Grasp a dumbbell in each hand with a neutral grip, letting your arms hang fully extended toward the floor with shoulder blades slightly protracted.

Initiate the pull by retracting your shoulder blades and driving your elbows toward your hips.
Row the dumbbells up until your elbows pass your torso and your back musculature is fully contracted.
Pause briefly at the top of the pull without lifting your chest off the bench.
Lower the dumbbells under control back to the starting hanging position, allowing your shoulder blades to protract at the bottom for a full stretch.

Inhale before initiating the pull, hold your breath through the concentric effort, and exhale as you lower the weights.

Lifting the chest off the bench to use body momentum.: Keep firm, continuous contact between your upper sternum and the bench pad throughout the entire set.
Pulling excessively with the arms and shrugging shoulders upward.: Lead the movement with scapular retraction and elbow drive while keeping your shoulders depressed away from the ears.
Cutting the eccentric range of motion short.: Allow your arms to reach complete extension and let the shoulder blades protract to get a full stretch on the back muscles.

Ensure the bench is securely locked at the selected angle before loading weight onto it.

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