Pallof Press With Rotation
Pallof Press With Rotation is a beginner-level compound in the strength category that primarily works the abs. It also recruits the chest, shoulders and triceps. It is performed with cable.
How to do it
- 1Connect a standard handle to a tower, and position the cable to shoulder height.
- 2With 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.
- 3With 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.
- 4Facing forward, press the cable away from your chest. You core should be tight and engaged.
- 5Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
- 6Maintain 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.
- 7With 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.
- 8Repeat to failure.
- 9Then, reposition and repeat the same series of movements on the opposite side.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.