Step by step instructions, muscle activation and variants for the Plank Alternate Anti-Gravity Pull-Up.
An advanced bodyweight core exercise performed from a plank position, where you alternately pull one arm upward in an anti-gravity rowing motion against gravity. The movement challenges core stability, anti-rotation strength, and upper-back engagement while maintaining a rigid plank throughout.
The Plank Alternate Anti-Gravity Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
