Plank Alternate Anti Gravity Pull-Up

In a forearm plank, one hand at a time reaches forward, rolls a dumbbell lying on the floor back toward the face and pushes it out again.

How to do it

Setup

Forearm plank, feet a little apart, a round-plate dumbbell on its side an arm's length in front of the head.

Steps

Reach one arm forward and take the dumbbell's handle.
Roll the bell back toward the face, then push it back out.
Plant the forearm again and reach out with the other hand.

Common mistakes

Hips rocking as one arm leaves the floor: widen the feet and brace. Lifting the bell off the floor: it rolls; it is never carried. Hips sagging on the long reach: keep the body in one line.

Breathing

Steady throughout; never held.