Core · Bodyweight
Plank Alternate Anti Gravity Pull-up
How to do the plank alternate anti gravity pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Set up in a forearm plank with your body straight from head to heels. Holding the plank, lift one forearm off the floor and drive that elbow back as if rowing, then return it and repeat on the other side. Keep your hips level and square to the floor as you alternate.
- 1Core and obliques fighting to keep your hips from twisting
- 2The upper back working as you drive each elbow back
- 3A stable, level torso the whole set
Common mistakes
- Letting your hips rotate or sag as you lift a forearm
- Rushing the rows so your form falls apart
- Spreading your feet wide to make balance easy
Muscles worked
The plank alternate anti gravity pull-up mainly works the lower abs and obliques, with the lats, mid traps, upper abs, forearms, lower back, glutes, front delts, and rear delts assisting.
- Lower AbsPrimary
- ObliquesPrimary
- LatsSupport
- Mid TrapsSupport
- Upper AbsSupport
- ForearmsSupport
- Lower BackSupport
- GlutesSupport
- Front DeltsSupport
- Rear DeltsSupport
- BicepsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the plank alternate anti gravity pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.