Pallof Press With Rotation
A beginner strength exercise for the abs, done with a cable.
How to do the Pallof Press With Rotation
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Pallof Press With Rotation
Cable Judo FlipCable · Beginner
Cable Russian TwistsCable · Beginner
Standing Cable LiftCable · Beginner
Standing Cable Wood ChopCable · Beginner
Bosu Ball Cable Crunch With Side BendsCable · Beginner
Cable CrunchCable · Beginner
Cable Reverse CrunchCable · Beginner
Cable Seated CrunchCable · Beginner
Questions
What muscles does the Pallof Press With Rotation work?
Mainly the abs, with the chest, shoulders and triceps helping.
Is the Pallof Press With Rotation good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Pallof Press With Rotation?
Good alternatives that train the abs: Cable Judo Flip, Cable Russian Twists, Standing Cable Lift or Standing Cable Wood Chop.
How many sets and reps of the Pallof Press With Rotation should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).