Alternating Anti-Gravity Pull-Up Plank
Challenge your core with the Alternating Anti-Gravity Pull-Up Plank! Build strength & stability in this plank variation.
The Alternating Anti-Gravity Pull-Up Plank is a compound exercise that mainly works the core, with help from the back. You'll need: weight plates.
Required Equipment
Alternating Anti-Gravity Pull-Up Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Alternating Anti-Gravity Pull-Up Plank Variations and Alternatives
How to do the Alternating Anti-Gravity Pull-Up Plank
Start in a plank position with your body in a straight line from head to heels. Place a weight plate within reach of your arms.
Engage your core and ensure that your body is parallel to the ground without sagging or arching your back.
Reach one arm out to the weight plate and pull it towards your body in a controlled movement, keeping the rest of your body stable.
Push the weight plate back out, extending your arm.
Return your hand to the starting plank position, and repeat the same movement with your other arm.
Continue to alternate arms for the desired number of repetitions or time, while maintaining the plank position and keeping your hips and shoulders square to the ground.
Tips:- Focus on engaging your core throughout the exercise to support your lower back.- Perform the movements with control to avoid any jerky motions that could compromise your form.- It's crucial to maintain proper body alignment; do not let your hips drop or pike up.- Breathe steadily throughout this exercise; do not hold your breath.- To avoid injury, do not attempt the exercise if you have not sufficiently warmed up or if the weight is too heavy for your strength level.- Adjust the weight to match your fitness level—start with a lighter plate and progress to a heavier one as you gain strength.
Alternating Anti-Gravity Pull-Up Plank FAQs
What muscles does the Alternating Anti-Gravity Pull-Up Plank work?
The Alternating Anti-Gravity Pull-Up Plank mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Anti-Gravity Pull-Up Plank?
Weight plates.
Is the Alternating Anti-Gravity Pull-Up Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Alternating Anti-Gravity Pull-Up Plank variations and alternatives?
Similar exercises include the Dumbbell Pull Through Plank, Front Plank with Arm Lift, Bodyweight Arm Lift Plank and Kettlebell Pass Through Plank.
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