Dumbbell Rows for your lats
This strengthens your lats and your biceps. It improves your ability to lift things, pull things, and carry things. If you do only one exercise for your lats, this should be it.   Keep your back and neck straight and still all the way through the movement. The leg with foot on the floor should be slightly bent so the knee is not locked, but don't use that leg to help move the weight!

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