Half-Kneeling Pallof Press

Technique

How to perform Half-Kneeling Pallof Press

1. Set a cable pulley at chest height and attach one D-handle.
2. Kneel sideways with the knee nearer the cable down and the outside foot planted forward.
3. Hold the handle in both hands at your sternum and keep your hips and torso facing forward.
4. Extend your elbows to press your hands straight forward without turning toward the cable.
5. Pause briefly with your arms extended and your posture unchanged.
6. Draw the handle back to your chest under control.
7. Turn to face the other direction and repeat with the opposite knee down.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.