How To Correctly Perform Dumbbell Rows — Key Takeaways
The Helms row (chest-supported dumbbell row) lets you train back intensely without accumulating lower-back fatigue from deadlifts and squats already in your program.
Key takeaways
Chest-supported rows protect lower back when deadlifts/squats are in same
Chest-supported rows protect lower back when deadlifts/squats are in same
- Helms row removes spinal erector fatigue, letting you train back harder without compromising compound lift recovery.
- Stretch partials at end of set (elbow reaching torso level) extend effective reps without full ROM breakdown.
Skip straps unless set exceeds ~20 extra seconds or load is near max
Skip straps unless set exceeds ~20 extra seconds or load is near max
- Grip rarely limits back rows at moderate loads; straps only justified on final sets when truly chasing muscular failure.
- Presenter draws line at 300kg deadlifts vs. chin-ups — context of load and duration determines strap use.
This Dig holds the full set of insights, 4 flashcards, and 2 quotes — free in Homestake.
Unlock this Dig freeFree forever · No credit card required
In this video
- 1mExercise Introduction: Chest-Supported Helms Row
- 1mWarm-Up Set and Setup Tips
- 3mWorking Sets and Rep Range Discussion
- 5mStretch Partials, Grip, and Straps Discussion
“I get it if you're doing like a 300 kilo deadlift. But if you're doing chin-ups, I mean, come on.”
This page is a partial, transformative summary produced by Homestake. All rights to the original content remain with its creator — please support them at the source link above.
