Pallof Press With Rotation

Technique

How to perform Pallof Press With Rotation

1. Attach a single handle to a pulley at about chest height.
2. Stand side-on with both feet planted and hold the handle at your chest in both hands.
3. Press your hands forward while keeping your torso and pelvis facing ahead.
4. With your arms extended, turn your chest and hands away from the pulley through a controlled range while keeping the pelvis steady.
5. Stop the turn before you need to swing the hips or arch the lower back.
6. Resist the cable as you turn back to center, then bring the handle to your chest.
7. Complete the repetitions and repeat facing the opposite direction.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.