Login or Create an account to set your gender preference.
 

Pallof Press With Rotation

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Chest, Shoulders, Triceps
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

Excellent

SHARE Bookmark and Share


Pallof Press With Rotation Images

Pallof Press With Rotation
Click to enlarge
Pallof Press With Rotation
Click to enlarge


Pallof Press With Rotation
Click to enlarge


Pallof Press With Rotation Guide

Main Muscle: Abdominals

  1. Connect a standard handle to a tower, and position the cable to shoulder height.
  2. 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.
  3. 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.
  4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
  5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
  6. 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.
  7. 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.
  8. Repeat to failure.
  9. Then, reposition and repeat the same series of movements on the opposite side.
Tip: The closer you keep your feet together, the greater the core activation. A wide base puts the pressure on your legs instead of your core.



Alternative Exercises For Pallof Press With Rotation

No alternative exercises found. Know of one? Tell us in the tips section below.

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Pallof Press With Rotation

Exercise Rating
9/10

May 14, 2013 11:13 AM: I don't think that pulling your arms back to your chest is necessary between each rep, but the exercise as a whole really targets your obliques quite well.



comment
Please login to rate this review.

of people found this review helpful

Review: Pallof Press With Rotation

Exercise Rating
9/10

May 14, 2013 11:13 AM: I don't think that pulling your arms back to your chest is necessary between each rep, but the exercise as a whole really targets your obliques quite well.



comment
Please login to rate this review.

of people found this review helpful

Review: Pallof Press With Rotation

Exercise Rating
10/10

Feb 8, 2013 1:47 PM: Like the look of this but is there an alternative for when you don't have access to a cable machine?



comment
Please login to rate this review.

of people found this review helpful

Review: Pallof Press With Rotation

Exercise Rating
10/10

Dec 28, 2012 8:06 PM: This looks a little funny, but man its a butt kicker. was very surprised how much effort it took to stabilize the weight from the odd angles, definitely keeping it in my ab/core routine.



comment
Please login to rate this review.