Introduction: What is Helms Row?
Helms Row is a back exercise that is done by bending forward and touching the toes. It is a type of exercise that was created by the American physical therapist and author, Dr. John Helms.
The Helms Row exercise is a simple way to stretch the back muscles. This exercise will help in loosening tight muscles in the lower back. It is a back strengthening exercise that uses the pull-up bar. It can be done with or without weights and can be performed in any space where there is a pull-up bar.
How to Perform a Proper Helms Row
The helms row is a back exercise that can be performed with various equipment such as a barbell, dumbbells, resistance bands, or hanging from a pull-up bar.
Step 1: Take the position of the exercise by standing with feet shoulder-width apart and knees slightly bent.
Step 2: Grasp the handles of the equipment you are using in each hand and extend your arms out to form a “T” shape.
Step 3: Slowly pull your elbows towards each other without bending your back or leaning forward.
Step 4: Return to starting position by slowly extending your arms out to form a “T” shape again.
Benefits of Performing a Proper Helms Row
Lets checkout the benefits of Helms Row:-
- A proper helms row is not just a simple back exercise to strengthen the back muscles. It can also help to improve posture, increase grip strength and alleviate low back pain.
- The helms row is a great way to get your back muscles warmed up before you start your workout routine or go about your day.
- This exercise can be done once or twice a day for 3-5 minutes each time as it provides a great core workout that strengthens back muscles and stretches abdominal muscles at the same time!
- Helms row is an important exercise that can be used to strengthen your core and improve your posture. It is also a great way to get some blood flow to your abdominal muscles and back.
- The helms row strengthens the abdominal muscles, which are responsible for supporting the spine and maintaining good posture. It also improves circulation in the lower back area.
A proper helms row is a great way to strengthen the back muscles and improve posture. It is an excellent exercise for people who are recovering from injuries or surgeries.
Performing a proper helms row is a great way to strengthen your core and improve your flexibility. It also helps with balance and stability.
Muscles Worked in Helms Row
Lats
Lats are the main muscle which is worked in this exercise. Latissimus dorsi is a muscle that is located in the back and it is the largest muscle in the body.
The latissimus dorsi is one of the most important muscles in our body because it helps with many different movements. It helps us to bend over and pick up objects from the ground. It also helps us to extend our arms outwards and rotate our spine. The latissimus dorsi also assists with breathing by pulling down on your ribcage as you inhale and pushing up as you exhale.
Traps
Traps are also targeted in this exercise. It is a large, broad muscle that covers the top, back and sides of the neck and shoulder. It originates in three places: the occipital bone at the base of the skull; a spot on either side of the spine at about waist level; and a point on either side of the upper back.
The trapezius muscle is responsible for many movements in your body, including:
-Raising your shoulders
-Turning your head
-Moving your arms up or down
-Tilting your head to one side or another
-Raising or lowering an arm or leg
Helms Row Vs Pendlay Row – Comparison
The Helms Row is a back exercise that targets the muscles of the middle and lower back. It also strengthens the core, which is important for stability and injury prevention. It is usually performed with an exercise band or cable machine.
The Pendlay Row is a back exercise that targets muscles in the upper back, and it also strengthens muscles in your core for stability. It is a weightlifting exercise that targets primarily the muscles of the lats, traps, and biceps. It is usually performed with a barbell.
Conclusion: Why You Should Consider Doing This Exercise at Your Gym Today
You should consider doing this exercise at your gym today because it is a great way to improve your posture and strengthen your core.
