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Barbell Helms Row
A chest-supported barbell row that targets lats, rhomboids, and rear delts to build upper back strength and hypertrophy; minimizes lower back stress with supported position.
About Exercise
Equipment
Incline Bench, Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Mid Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an adjustable incline bench to chest height. Lie face-down with chest supported on the pad, feet on floor, grip barbell overhand slightly wider than shoulders.
- Extend arms fully, let bar hang below shoulders with shoulder blades protracted.
- Pull elbows back toward hips, squeezing shoulder blades together.
- Row barbell to lower chest, keeping it close to body.
- Pause briefly at top for peak contraction.
- Lower barbell slowly to full arm extension.
- Allow shoulder blades to protract at bottom.
- Repeat for reps, maintaining chest contact.
Coaching Tips
Form Cues
- Pull with elbows
- Squeeze shoulder blades
- Keep chest on bench
- Control the descent
- Maintain flat back
Breathing
Inhale as you lower the barbell, brace core, and exhale as you pull upward.
Tempo
3-1-1
Range of Motion
From full arm extension with shoulders protracted to bar touching lower chest with shoulders retracted and depressed.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use padding for chest comfort
- Start with moderate weight
- Ensure bench stability
- Stop if shoulder discomfort
Spotting
Not typically required; use safety pins if racked, but chest support reduces need.
Common Mistakes
- Using momentum from hips
- Rounding lower back
- Incomplete shoulder blade squeeze
- Gripping too narrow
- Dropping weight too fast
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder extension
- Thoracic mobility
Build Up First
- Basic rowing form
- Hip hinge competency
Also known as
Chest-Supported Barbell Row, Helms Barbell Row
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