What To Know
- The full range of motion from a dead hang to the top of the pull increases flexibility and mobility in the back and shoulders.
- The Pendlay row starts with the barbell on the floor, while the Helms row starts with the barbell hanging from a dead hang position.
- The Helms row is generally considered more challenging than the Pendlay row due to the dead hang starting position and the need for greater strength and coordination.
When it comes to building a powerful and sculpted back, the Pendlay row and the Helms row stand out as two formidable exercises. Both movements target the same muscle groups, but their nuances and execution techniques set them apart, leading to distinct benefits. This blog post delves into the intricacies of the Pendlay row vs Helms row, dissecting their mechanics, pros, cons, and ultimately, helping you determine which one is the right fit for your fitness goals.
Understanding the Pendlay Row
The Pendlay row, named after renowned strength coach Glenn Pendlay, is a classic barbell row variation that emphasizes strict form and maximal muscular engagement. It’s performed with the barbell resting on the floor, allowing for a controlled and powerful pull. The movement involves:
- Starting Position: Stand with feet shoulder-width apart, barbell in front of you. Bend over, maintaining a straight back, and grasp the barbell with an overhand grip, slightly wider than shoulder-width.
- Pull: Pull the barbell off the floor, keeping your elbows close to your body and your back straight. Pause briefly at the top, squeezing your back muscles.
- Lower: Slowly lower the barbell back to the floor, maintaining control throughout the movement.
Benefits of the Pendlay Row
- Increased Muscle Activation: The Pendlay row’s emphasis on strict form and controlled movement maximizes muscle activation, particularly in the lats, traps, and rhomboids.
- Improved Grip Strength: The full-range of motion and the requirement to lift the barbell off the floor significantly enhance grip strength.
- Enhanced Power: The explosive pull from the floor develops power and explosiveness in the back muscles.
- Reduced Risk of Injury: The controlled movement and focus on proper form minimize the risk of injury, making it suitable for individuals of all fitness levels.
Understanding the Helms Row
The Helms row, named after renowned strength coach Dan John, is a unique barbell row variation that emphasizes a powerful pull from a dead hang position. It’s a challenging exercise that requires significant strength and coordination. The movement involves:
- Starting Position: Stand with feet shoulder-width apart, barbell in front of you. Bend over, maintaining a straight back, and grasp the barbell with an overhand grip, slightly wider than shoulder-width. Let the barbell hang straight down from your hands.
- Pull: Pull the barbell upward, keeping your elbows close to your body and your back straight. Pause briefly at the top, squeezing your back muscles.
- Lower: Slowly lower the barbell back to a dead hang position, maintaining control throughout the movement.
Benefits of the Helms Row
- Increased Strength and Power: The dead hang starting position and the powerful pull from a hanging position significantly enhance strength and power in the back muscles.
- Improved Core Stability: The Helms row demands exceptional core stability to maintain proper form throughout the movement.
- Enhanced Grip Strength: Similar to the Pendlay row, the Helms row requires a strong grip to control the barbell.
- Increased Range of Motion: The full range of motion from a dead hang to the top of the pull increases flexibility and mobility in the back and shoulders.
Pendlay Row vs Helms Row: Key Differences
- Starting Position: The Pendlay row starts with the barbell on the floor, while the Helms row starts with the barbell hanging from a dead hang position.
- Range of Motion: The Pendlay row has a shorter range of motion, while the Helms row has a larger range of motion.
- Muscle Activation: Both exercises activate similar muscle groups, but the Helms row may place a slightly greater emphasis on the lats and traps due to the increased range of motion.
- Difficulty: The Helms row is generally considered more challenging than the Pendlay row due to the dead hang starting position and the need for greater strength and coordination.
Choosing the Right Row for You
The best row for you depends on your individual fitness goals and preferences. Here’s a breakdown of when to choose each exercise:
- Pendlay Row: Ideal for beginners, those seeking to build a strong foundation in back training, and those who prefer a controlled and safer movement.
- Helms Row: Suitable for experienced lifters who are looking for a challenging exercise that builds exceptional strength and power.
Variations and Progressions
- Pendlay Row Variations:
- Seated Pendlay Row: Performed while seated on a bench, reducing stress on the lower back.
- Pendlay Row with Trap Bar: Utilizes a trap bar for a more comfortable grip and reduced strain on the wrists.
- Helms Row Variations:
- Assisted Helms Row: Utilize a band or assistance from a training partner to reduce the weight and make the exercise more manageable.
- Partial Helms Row: Start with the barbell partially raised and only pull to the top of the movement, reducing the range of motion and difficulty.
Incorporating Pendlay and Helms Rows into Your Routine
Both the Pendlay row and the Helms row can be incorporated into your back training routine. You can alternate between the two exercises, or focus on one exercise for a specific goal. For example, you could use the Pendlay row for building overall back strength and the Helms row for developing explosive power.
Final Thoughts: Mastering the Art of Back Building
The Pendlay row and the Helms row are powerful tools for building a strong and sculpted back. Both exercises offer unique benefits and challenges, making them valuable additions to any back training program. By understanding their nuances and incorporating them into your routine, you can unlock the full potential of your back muscles and achieve your fitness goals.
Top Questions Asked
Q: Can I use a different grip for the Pendlay row or Helms row?
A: Yes, you can experiment with different grips, such as a close grip or a wide grip, to target specific muscle groups. However, it’s essential to maintain proper form and avoid excessive strain on your joints.
Q: How much weight should I use for the Pendlay row or Helms row?
A: Start with a weight that allows you to maintain proper form for 8-12 repetitions. Gradually increase the weight as you get stronger.
Q: What are some common mistakes to avoid during the Pendlay row and Helms row?
A: Common mistakes include rounding the back, using momentum instead of controlled movement, and not pulling the barbell close to your body.
Q: Can I use the Pendlay row or Helms row for hypertrophy (muscle growth)?
A: Yes, both exercises can be effective for muscle growth, particularly when performed with a moderate weight for 8-12 repetitions.
Q: Which row is better for beginners?
A: The Pendlay row is generally recommended for beginners as it’s a safer and more controlled movement. However, if you have a strong foundation in strength training, you can try the Helms row with proper guidance and supervision.