Plank Alternate Anti Gravity Pull Up

Muscles worked

Setup

1. Set a pull-up bar to approximately waist height (low bar setup).
2. Place a dumbbell on the floor directly beneath the bar.
3. Assume a high plank position with your right hand gripping the pull-up bar (overhand grip) and your left hand on the dumbbell handle.
4. Position your feet wider than shoulder-width apart to create a stable base for anti-rotation.

How to do it

1. Exhale and pull your chest toward the bar using your right arm while simultaneously rowing the dumbbell in your left hand toward your hip.
2. Maintain a rigid plank, keeping your hips and shoulders perfectly square to the floor throughout the ascent.
3. Inhale as you slowly lower your body and the dumbbell back to the starting position with a controlled 2-second eccentric phase.
4. Switch hands—placing the left hand on the bar and the right hand on the dumbbell—and repeat the movement to complete one alternating rep.

Form checklist

• Keep your glutes and quads squeezed tight to prevent your hips from sagging or piking.
• Ensure your hips do not rotate toward the rowing side; keep them parallel to the floor.
• Drive the elbow of the rowing arm toward the ceiling, not out to the side.
• Maintain a neutral spine by looking at a spot on the floor slightly ahead of the bar.

Pro tips

• Focus on 'crushing' both the bar and the dumbbell handle to increase muscle irradiation and shoulder joint stability.
• Imagine a glass of water resting on your lower back; your goal is to perform the entire pull without spilling a drop.

Make it harder

• Narrow your foot stance to decrease your base of support, significantly increasing the demand on your obliques.
• Add a 3-second isometric hold at the top of the movement, where your chest is closest to the bar.

Frequently asked

What muscles does the plank alternate anti gravity pull up work?

The plank alternate anti gravity pull up primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank alternate anti gravity pull up?

The plank alternate anti gravity pull up uses dumbbell.

Is the plank alternate anti gravity pull up good for beginners?

The plank alternate anti gravity pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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