Pallof Press With Rotation

How to do the Pallof Press With Rotation

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.

Muscles worked

Role	Muscles
Primary	abs
Secondary	chest, shoulders, triceps
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight

Harder than the Pallof Press With Rotation

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell

Superset the Pallof Press With Rotation with

Opposing lower back work — alternate sets without extra rest.

Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Pallof Press With Rotation work?

The Pallof Press With Rotation primarily works the abs, with the chest, shoulders, and triceps as secondary movers. Otis-Up, Spider Crawl, and Bent Press train the same muscle, across 9 equipment types.

What equipment do you need for the Pallof Press With Rotation?

A Cable Machine. Without a cable machine, Spider Crawl, 3/4 Sit-Up, and Air Bike train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Pallof Press With Rotation suitable for beginners?

Yes, the Pallof Press With Rotation is rated beginner. Hanging Leg Raise, Hanging Pike, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Pallof Press With Rotation go in a workout?

Early — the Pallof Press With Rotation is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Stiff Leg Barbell Good Morning and Hyperextensions (Back Extensions) later.

Similar exercises

Otis-Up Other Equipment Spider Crawl Bodyweight Bent Press Kettlebell Kettlebell Windmill Kettlebell Pallof Press Cable Machine Ab Roller Other Equipment