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Core ยท Anti-rotation

Pallof Press

An isolation anti-rotation exercise for the obliques and abs, done with a cable.

Cable Isolation Reps and weight Also called: anti rotation press

Muscles worked

Primary

Obliques and Abs

Do most of the work.

Secondary

None to speak of

This one is focused.

  • ObliquesSides of the trunkPrimary
  • AbsFront of the trunkPrimary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Hips and shoulders stay square to the front.
  3. Brace before the arms move, and keep the arms long.
  4. Move slowly. Resisting the twist is the exercise.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Twisting towards the load. The whole point is not to turn. Use less weight until you can stay square.
  • Rushing. Slow reps make the trunk work; fast ones let momentum do it.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.