Hominin · exercise
Pallof Press With Rotation
Pallof Press With Rotation is a beginner strength exercise using cable. It works the abdominals, with help from the chest, shoulders and triceps.
beginnercablepull movementcompoundstrength
- Main muscles
- abdominals
- Also works
- chest, shoulders, triceps
How to do it
- Connect a standard handle to a tower, and position the cable to shoulder height.
- With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
- With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
- Facing forward, press the cable away from your chest. You core should be tight and engaged.
- Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
- Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
- With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bosu Ball Cable Crunch With Side Bends · cable, beginner
- Cable Crunch · cable, beginner
- Cable Judo Flip · cable, beginner
- Cable Reverse Crunch · cable, beginner
- Cable Russian Twists · cable, beginner
- Cable Seated Crunch · cable, beginner
- Kneeling Cable Crunch With Alternating Oblique Twists · cable, beginner
- One-Arm High-Pulley Cable Side Bends · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).