Pallof Press with Rotation
Trains the Abs and Obliques.
- Equipment
- A cable station
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Set a cable at chest height and stand side-on to it, holding the handle with both hands against your chest.
- Step away until the cable is taut, and set the feet about shoulder-width apart with the knees soft.
- Brace the stomach and press the handle straight out in front of the chest, resisting the pull towards the machine.
- With the arms extended, rotate the torso away from the machine, turning the shoulders and letting the hips follow.
- Rotate back to face forward, then pull the handle back to the chest.
- Repeat, then turn around and work the other side.
Common mistakes
- Letting the arms drift towards the machine. The press is straight out from the chest; if the hands pull sideways, the cable has won.
- Rotating with the arms rather than the torso. The shoulders and trunk turn together and the arms stay locked in front of the chest.
- Leaning away from the machine to resist. The trunk resists by bracing, not by tilting; the body stays upright.
- Rushing the rotation. Turn under control, hold briefly at the end and turn back; a snap round and back uses momentum rather than the obliques.