Cable Rotation Pallof-Press
Strengthen your core with the Pallof Press! Resist rotation for a rock-solid midsection & improved stability. Perfect for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach a handle to a cable machine and adjust the height to be in line with your chest.
2. Stand sideways to the cable machine, feet shoulder-width apart, and grasp the handle with both hands close to your chest.
3. Step away from the machine until you feel tension on the cable. Your body should be aligned with the cable.
4. Brace your core and, keeping your arms straight, press the handle straight out from your chest while resisting any rotational force.
5. Once your arms are fully extended, pause for a moment.
6. Slowly return the handle back to your chest while maintaining core engagement and resisting rotation.
7. Complete the desired number of repetitions before switching sides.
Tips: - Keep your hips and shoulders square and facing forward throughout the exercise. - Focus on controlling the movement with your core muscles, avoiding any swinging or momentum. - Begin with a light weight to ensure you can maintain proper form. - Exhale as you press the handle away from you and inhale as you return to the starting position. - This exercise can be made more challenging by increasing the weight or by performing the exercise in a half-kneeling or tall-kneeling position.
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