Helms Row

The Helms row uses dumbbells and a neutral grip — palms facing each other — which changes the pull path compared to a barbell row. Hold a dumbbell in each hand at your sides, standing tall. Row the dumbbells up and back, driving your elbows back and squeezing your shoulder blades together. The neutral grip pulls your elbows in closer to your body than a barbell does, which shifts emphasis slightly toward your back and away from your arms. Lower with control and reset each rep.