Setup and loading
Cable at chest height.
How to do the pallof press with rotation step by step
- Standing side-on to the cable, hold the handle with both hands at your chest.
- Press the handle straight out.
- Rotate your torso away from the cable and return to center under control.
Form cues
- Hips facing forward
- Controlled rotation
Common mistakes
- Letting the cable yank you around
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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