and that would be bent over rows (standing)
and use good form with your back:
you dont have to use a barbell or dumbells, use whatever weight you have, but remember GOOD FORM IS KEY, use a weight that you can do strict and controlled form with for e.g. 3x 10 reps.
and do the excercises every second day or so
I say no to drugs, but they don't listen.
"mmmmmmmmm i'd sure like to pull down her bikini bottom and stick my krusty krab into her goo lagoon" - no_steeze
Wet noodle blowjob." - Sophistication.