Breathing
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
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The Pallof Press With Rotation primarily works the abdominals, with the chest, shoulders and triceps supporting the movement. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Pallof Press With Rotation sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
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