isolation · Rotation

Pallof Press

Pallof Press is an isolation rotation movement for obliques, using Single Cable Column and D-Handles. It also works abs and core. 3 sets of 10-15, 1 min rest.

Primary muscle: Obliques
Equipment: Single Cable Column and D-Handles
Difficulty: Intermediate
Sets and reps: 3 × 10-15
Rest: 45s
Force: static

How to do it

1
Set up
Cable at chest height, stand side-on, hands at the sternum, feet wide.
2
The cue that matters
Anti-rotation: press straight out and refuse to let the cable turn you.
3
Work it
3 sets of 10-15, resting about 1 minute between them. Both sides, same number of reps.

Muscles worked

Obliques does most of the work. Abs and core take the rest.

Obliques exercisesabscore