Helms Row vs Chest Supported Row: The Ultimate Showdown for Back Strength and Posture Improvement!

The quest for a sculpted back is a common goal among fitness enthusiasts, and rows are a staple exercise for achieving that objective. Two popular variations, the Helms Row and the Chest Supported Row, offer distinct advantages and target different muscle groups, leading many to wonder which one reigns supreme. This comprehensive guide will delve into the intricacies of each exercise, highlighting their benefits, drawbacks, and suitability for various fitness levels and goals.

Understanding the Helms Row

The Helms Row, named after renowned strength coach Dan John, is a unique rowing variation that emphasizes a powerful contraction of the lats and upper back. It involves lying face down on an incline bench with your feet secured, creating a challenging position that requires significant core engagement.

Benefits of the Helms Row:

• Enhanced Lat Activation: The angled position of the body forces the lats to work harder to pull the weight, resulting in a greater muscle activation compared to traditional rows.
• Increased Core Engagement: The need to maintain a stable body position throughout the movement significantly strengthens the core muscles.
• Improved Shoulder Stability: The shoulder joint is stabilized by the bench, reducing the risk of injury during the exercise.
• Versatility: The Helms Row can be performed with various weights, including dumbbells, barbells, and cables, allowing for progressive overload.

Drawbacks of the Helms Row:

• Requires a Specific Setup: Finding an incline bench with the right angle and securing your feet properly can be challenging.
• Limited Range of Motion: The angle of the bench may restrict the full range of motion, potentially limiting the effectiveness of the exercise.
• Potential for Lower Back Strain: If not performed correctly, the Helms Row can strain the lower back, especially for individuals with pre-existing back issues.

Understanding the Chest Supported Row

The Chest Supported Row, as the name suggests, involves lying face down on a bench with your chest resting on the pad. This position provides stability and allows for a controlled movement, making it a great option for beginners and those recovering from injuries.

Benefits of the Chest Supported Row:

• Beginner-Friendly: The supported position reduces the strain on the lower back and allows for a smoother, controlled movement.
• Focus on Lat Development: The chest support allows for a greater focus on the latissimus dorsi muscles, promoting their growth and strength.
• Reduced Risk of Injury: The stable position minimizes the stress on the shoulders and lower back, making it safer for individuals with joint pain or limitations.
• Suitable for Various Fitness Levels: The Chest Supported Row can be modified with different weights and resistance levels to accommodate varying fitness levels.

Drawbacks of the Chest Supported Row:

• Limited Core Engagement: The chest support reduces the need for core activation, potentially limiting its overall benefit for core strength.
• Reduced Range of Motion: The chest support may restrict the full range of motion, potentially limiting the effectiveness of the exercise.
• Can Lead to Shoulder Impingement: If not performed correctly, the Chest Supported Row can put excessive pressure on the shoulder joint, increasing the risk of impingement.

Helms Row vs Chest Supported Row: A Comparative Analysis

When comparing the Helms Row and the Chest Supported Row, it’s crucial to consider the individual’s fitness level, goals, and potential limitations.

• For Advanced Lifters: The Helms Row offers a more challenging and rewarding experience, providing a greater stimulus for muscle growth and core strength. However, it requires proper technique and a suitable setup to avoid injury.
• For Beginners and Those with Back Issues: The Chest Supported Row is a safer and more accessible option, offering a controlled movement and reduced strain on the lower back. However, it may not be as effective for core strengthening or achieving a full range of motion.
• For Shoulder Pain or Limitations: The Chest Supported Row, with its reduced stress on the shoulder joint, might be a better choice for individuals with shoulder pain or limitations. However, it’s essential to consult a healthcare professional before starting any new exercise program.

Choosing the Right Row for You

Ultimately, the best row for you depends on your individual needs and preferences. Consider the following factors:

• Fitness Level: Beginners and those with back issues may benefit from the Chest Supported Row, while advanced lifters may prefer the challenge of the Helms Row.
• Goals: If your primary goal is to maximize lat activation and core engagement, the Helms Row might be the better choice. If you seek a safer and more controlled movement, the Chest Supported Row is a good option.
• Physical Limitations: If you have shoulder pain or limitations, the Chest Supported Row may be a safer alternative.

Techniques for Performing Each Row

Helms Row Technique:

1. Set up an incline bench with a suitable angle (around 30-45 degrees).
2. Lie face down on the bench with your feet secured.
3. Grab the barbell with an overhand grip, slightly wider than shoulder-width.
4. Pull the barbell towards your chest, keeping your core engaged and your back straight.
5. Lower the barbell slowly back to the starting position.

Chest Supported Row Technique:

1. Lie face down on a bench with your chest resting on the pad.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Pull the barbell towards your chest, keeping your back straight and your core engaged.
4. Lower the barbell slowly back to the starting position.

Optimizing Your Rowing Experience

Regardless of the row you choose, incorporating the following tips can enhance your training:

• Focus on Form: Maintain proper form throughout the exercise to maximize muscle activation and minimize the risk of injury.
• Progressive Overload: Gradually increase the weight or resistance to challenge your muscles and promote growth.
• Mind-Muscle Connection: Focus on squeezing your back muscles at the top of the movement to increase muscle activation.
• Breathing: Inhale as you lower the weight and exhale as you pull it towards your chest.
• Listen to Your Body: Pay attention to any pain or discomfort and adjust your training accordingly.

The Verdict: It’s a Tie!

Both the Helms Row and the Chest Supported Row offer valuable benefits for back development and overall fitness. The ideal choice ultimately depends on your individual needs and goals. For advanced lifters seeking a challenging and rewarding workout, the Helms Row is an excellent option. For beginners or those with back issues, the Chest Supported Row provides a safer and more controlled movement.

Basics You Wanted To Know

Q: Which row is better for building muscle mass?

A: Both rows can effectively build muscle mass, but the Helms Row might provide a greater stimulus for muscle growth due to its increased lat activation and core engagement.

Q: Which row is safer for beginners?

A: The Chest Supported Row is generally considered safer for beginners due to its reduced strain on the lower back and more controlled movement.

Q: Can I do both rows in my workout?

A: Yes, you can incorporate both rows into your workout routine. You can alternate between them or perform them on different days to target different muscle groups.

Q: How often should I perform rows?

A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.

Q: What are some variations of the Helms Row and Chest Supported Row?

A: You can explore variations like the dumbbell Helms Row, cable chest supported row, or using a resistance band for both exercises.