What To Know
- It involves using a barbell and a bench, with the lifter lying face down on the bench with their feet planted on the ground.
- The barbell is then positioned just below the chest, and the lifter pulls it up towards their chest in a controlled, explosive motion.
- It involves lying face down on a bench with your chest resting on the bench, allowing you to focus on the back muscles without assistance from the lower body.
Choosing the right row variation can be a daunting task, especially when you’re faced with options like the Helms row and the chest-supported row. Both exercises target the back muscles, but they differ in their mechanics and benefits. This blog post will delve into the intricacies of each exercise, comparing and contrasting their advantages, disadvantages, and suitability for different fitness goals. By the end, you’ll have a clear understanding of which row reigns supreme for you.
Understanding the Helms Row
The Helms row, named after renowned strength coach Dan John, is a unique row variation that emphasizes a powerful, explosive pull. It involves using a barbell and a bench, with the lifter lying face down on the bench with their feet planted on the ground. The barbell is then positioned just below the chest, and the lifter pulls it up towards their chest in a controlled, explosive motion.
The Mechanics of a Helms Row
The Helms row involves a combination of upper and lower body movement. Here’s a breakdown of the mechanics:
- Starting Position: Lie face down on a bench with your feet flat on the floor. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pulling Phase: Engage your core and glutes, and pull the barbell up towards your chest in a powerful, explosive motion. Keep your back straight and avoid arching.
- Lowering Phase: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
Benefits of the Helms Row
The Helms row offers several advantages:
- Increased Power: The explosive nature of the movement promotes power development in the back, shoulders, and arms.
- Greater Muscle Activation: The leverage and pulling angle in the Helms row recruit more muscle fibers, leading to greater muscle activation and hypertrophy.
- Improved Core Strength: The exercise requires significant core engagement to maintain stability and control during the pull.
- Increased Grip Strength: The heavy lifting involved in the Helms row strengthens your grip and forearms.
The Chest Supported Row
The chest-supported row, often performed with dumbbells or a cable machine, is a more controlled and isolated row variation. It involves lying face down on a bench with your chest resting on the bench, allowing you to focus on the back muscles without assistance from the lower body.
The Mechanics of a Chest Supported Row
The chest-supported row is a straightforward exercise with a focus on back muscle activation. Here’s how it’s done:
- Starting Position: Lie face down on a bench with your chest resting on the bench. Grab the dumbbells or cable handles with an overhand grip, slightly wider than shoulder-width apart.
- Pulling Phase: Engage your back muscles and pull the dumbbells or cable handles up towards your chest. Keep your elbows close to your body and maintain a controlled movement.
- Lowering Phase: Slowly lower the weight back to the starting position, maintaining control throughout the movement.
Benefits of the Chest Supported Row
The chest-supported row offers several benefits:
- Targeted Back Muscle Activation: The exercise isolates the back muscles, allowing for targeted hypertrophy and strength development.
- Reduced Risk of Injury: The controlled nature of the movement reduces the risk of lower back strain.
- Versatility: The chest-supported row can be performed with various equipment, including dumbbells, cables, and resistance bands.
- Increased Muscle Endurance: The controlled, repetitive nature of the exercise improves muscle endurance in the back.
Comparing the Helms Row and the Chest Supported Row
Both exercises have their unique advantages and disadvantages. Here’s a comparison of the two:
| Feature | Helms Row | Chest Supported Row |
| — | — | — |
| Muscle Activation | Greater overall muscle activation | More targeted back muscle activation |
| Power Development | Promotes power development | Less emphasis on power |
| Core Engagement | Requires significant core engagement | Minimal core engagement |
| Risk of Injury | Higher risk of lower back strain | Lower risk of injury |
| Versatility | Limited equipment options | Versatile with various equipment |
Choosing the Right Row for You
The best row variation for you depends on your fitness goals and experience level.
- For powerlifters and athletes: The Helms row is ideal for building explosive strength and power in the back, shoulders, and arms.
- For those seeking targeted back development: The chest-supported row is a great option for isolating and building muscle in the back.
- For beginners: The chest-supported row is a safer and more controlled option for beginners.
- For those with lower back issues: The chest-supported row is a safer alternative as it reduces stress on the lower back.
Final Note: The Row That Suits Your Goals
Ultimately, the choice between the Helms row and the chest-supported row comes down to your individual goals and preferences. The Helms row is a powerful and explosive exercise suitable for those seeking to build power and overall strength. The chest-supported row is a more controlled and targeted exercise ideal for building muscle and strength in the back. Experiment with both variations and find the one that best suits your needs.
Top Questions Asked
Q: Can I use the Helms Row for hypertrophy?
A: Yes, the Helms row can be effective for hypertrophy, but it’s important to focus on proper form and controlled movements.
Q: Can I do the chest-supported row with a barbell?
A: While it’s possible, it’s not recommended. Using a barbell for chest-supported rows increases the risk of injury due to the increased leverage.
Q: How many sets and reps should I do for each exercise?
A: The ideal number of sets and reps depends on your fitness goals. For strength, aim for 3-5 sets of 3-8 reps. For hypertrophy, aim for 3-4 sets of 8-12 reps.
Q: Which exercise is better for building a V-taper?
A: Both exercises can contribute to building a V-taper, but the chest-supported row may be slightly more effective due to its targeted back muscle activation.