Pallof Press with Rotation
A Pallof press that adds a controlled quarter turn away from the stack once the arms are extended. It trains the obliques to both resist and produce rotation in the same rep.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Abs (Rectus Abdominis)
- Front Delts
- Chest (Pectoralis Major)
- Gluteus Medius
- Sets
- 3
- Reps
- 8–10 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a handle at chest height, stand side-on to the stack with feet hip-width, and hold the handle at your sternum with both hands.
Brace and press the handle straight out in front of your chest.
Keeping your arms straight and hips facing forward, rotate your torso away from the stack a quarter turn.
Return to the centre under control, still pressed out.
Bring the handle back to your chest and repeat; switch sides after the set.
Breathing: Exhale as you rotate away, inhale as you come back to centre.
Coaching tips
Hips stay square
Arms stay long
Slow on the way back
Common mistakes
Turning the hips along with the torso
Bending the elbows during the rotation
Letting the cable snap you back to centre
Safety notes
Choose a load you can rotate and return slowly with.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.