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I have been investing a lot of time in to the website to make it the best strength training site on the net.
Ever try to do a pull up when you are all tight without a warm up? It sucks! Hanging there makes my body feel like it is going to snap in half.
Plank rows are an exercise I introduced on Synergy a few months ago. (Read about it = Plank Rows and Gym Variations). It is an abdominal plank combined with a hand over hand sled row.
Pull ups are an awesome muscle builder for the upper back. AWESOME!