Unlocking the Secrets: Pendlay Row vs. Helms Row – Which One Will Transform Your Workout?

Choosing the right rowing variation can be a daunting task, especially when faced with the seemingly similar Pendlay Row and Helms Row. Both are popular exercises that target the back muscles, but they differ in their execution and the muscles they emphasize. This article will delve into the intricacies of both exercises, comparing their mechanics, benefits, and drawbacks, to help you determine which row is best suited for your fitness goals.

Understanding the Pendlay Row

The Pendlay Row, named after renowned Olympic weightlifting coach Glenn Pendlay, is a powerful exercise that emphasizes explosiveness and strength. It involves lifting the barbell off the floor with a deadlift-like setup, followed by a controlled pull to the chest.

Key Mechanics:

• Setup: Stand with feet shoulder-width apart, toes slightly pointed out, and barbell in front of you. Squat down and grasp the barbell with an overhand grip, slightly wider than shoulder-width.
• Pull: Maintain a straight back and pull the barbell up to your chest, keeping your elbows close to your body.
• Lower: Slowly lower the barbell back to the floor, maintaining control throughout the movement.

Benefits:

• Increased Strength: The Pendlay Row is a compound exercise that strengthens numerous muscle groups, including the lats, traps, rhomboids, biceps, and forearms.
• Improved Power: The explosive nature of the lift develops power and explosiveness, benefiting athletes in various sports.
• Enhanced Grip Strength: The heavy lifting involved in Pendlay Rows significantly strengthens your grip.

Drawbacks:

• Higher Risk of Injury: The heavy lifting and explosive movement can increase the risk of lower back injuries if proper form is not maintained.
• Limited Range of Motion: The limited range of motion compared to other rowing variations may not fully activate certain back muscles.

Understanding the Helms Row

The Helms Row, named after renowned powerlifting coach Dan John, is a variation that focuses on controlled movement and muscle activation. It involves pulling the barbell from a suspended position, allowing for a greater range of motion and emphasizing muscle engagement.

Key Mechanics:

• Setup: Stand with feet shoulder-width apart, toes slightly pointed out, and barbell suspended from a rack or a barbell holder. Grasp the barbell with an overhand grip, slightly wider than shoulder-width.
• Pull: Maintain a straight back and pull the barbell up to your chest, keeping your elbows close to your body.
• Lower: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.

Benefits:

• Greater Range of Motion: The suspended position allows for a greater range of motion, leading to increased muscle activation.
• Improved Muscle Control: The controlled movement emphasizes muscle engagement and improves muscle control.
• Reduced Risk of Injury: The controlled nature of the exercise reduces the risk of injury, making it suitable for individuals with back issues.

Drawbacks:

• Lower Strength Gains: The controlled movement may result in lower strength gains compared to the Pendlay Row.
• Requires Specific Equipment: The Helms Row requires a barbell holder or a rack, which may not be readily available in all gyms.

Pendlay Row vs Helms Row: A Detailed Comparison

Target Muscles: Both exercises primarily target the back muscles, including the lats, traps, and rhomboids. However, due to the different mechanics, they emphasize different muscle groups to varying degrees.

• Pendlay Row: Emphasizes the lats, traps, and biceps, with a significant focus on strength development.
• Helms Row: Emphasizes the lats, rhomboids, and lower traps, with a greater focus on muscle activation and control.

Range of Motion: The Helms Row, due to its suspended position, offers a greater range of motion, allowing for more muscle activation. The Pendlay Row, on the other hand, has a limited range of motion, focusing on strength development.

Intensity: The Pendlay Row is a more intense exercise due to its explosive nature and heavy lifting, leading to greater strength gains. The Helms Row, with its controlled movement, is less intense but still provides a challenging workout.

Risk of Injury: The Pendlay Row, with its heavy lifting and explosive movement, carries a higher risk of injury, particularly for individuals with back issues. The Helms Row, with its controlled movement, is generally safer and can be performed by individuals with back pain.

Which Row Is Right for You?

The choice between the Pendlay Row and the Helms Row depends on your individual fitness goals and physical limitations.

Choose the Pendlay Row if you:

• Are looking to build strength and power.
• Are comfortable with heavy lifting and explosive movements.
• Do not have any back injuries or limitations.

Choose the Helms Row if you:

• Are looking for a controlled and safe exercise that emphasizes muscle activation.
• Have back injuries or limitations.
• Are looking for a variation that can be performed with a limited range of motion.

Beyond the Rows: Incorporating Both into Your Routine

While choosing between the Pendlay Row and the Helms Row can be a challenge, it’s not necessary to limit yourself to just one. You can effectively incorporate both exercises into your routine to target different muscle groups and achieve a well-rounded back workout.

• For a strength-focused workout: Perform Pendlay Rows for 3-4 sets of 6-8 repetitions.
• For a muscle activation-focused workout: Perform Helms Rows for 3-4 sets of 10-12 repetitions.

Alternating between these exercises can provide a balanced approach to back training, maximizing muscle growth and strength development.

Final Thoughts: A Balanced Approach to Back Training

Both the Pendlay Row and the Helms Row are effective exercises for targeting the back muscles. The Pendlay Row is ideal for strength and power development, while the Helms Row emphasizes muscle activation and control. By understanding the nuances of each exercise and considering your individual goals and limitations, you can choose the best row for your needs or incorporate both into your routine for a balanced and effective back workout.

Questions You May Have

Q1: Can I use dumbbells for Pendlay Rows and Helms Rows?

A1: Yes, you can use dumbbells for both exercises. However, using a barbell allows for greater weight and a more stable base.

Q2: How often should I perform Pendlay Rows and Helms Rows?

A2: Aim for 2-3 times a week, allowing for sufficient rest between workouts.

Q3: What are some common mistakes to avoid when performing these exercises?

A3: Common mistakes include rounding the back, not keeping the elbows close to the body, and using too much momentum.

Q4: Are there any alternatives to Pendlay Rows and Helms Rows?

A4: Yes, other rowing variations include Bent-Over Rows, T-Bar Rows, and Seated Cable Rows.

Q5: What are some tips for improving my form on these exercises?

A5: Focus on maintaining a straight back, keeping your elbows close to your body, and controlling the movement throughout the entire range of motion.