Pallof Press With Rotation

What it is

This exercise challenges your core stability and rotational strength using a cable machine. It primarily targets your abdominals, while also engaging your chest, shoulders, and triceps as secondary muscles. You will resist the cable's pull while rotating your torso, building powerful anti-rotation and rotational strength.

Technique tips

• Brace your core tightly to prevent unwanted rotation.
• Ensure your hips remain stable, only twisting your torso.
• Press the cable away fully, then control the return slowly.
• Set the cable pulley to shoulder height for consistent tension.
• Breathe out as you rotate, and inhale as you return to center.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.