Exercises

Cable Pallof press

Resist the cable's sideways pull while pressing the hands forward; the torso stays unrotated.

Standing Pallof press with a lateral chest-height cable and both hands extended in front of the torso.

Cable machine · Chest-height pulley · Handle

Source: ACE · Standing Anti-rotation Press

Step by step

  1. Set one pulley at chest height, attach a handle and select a light load.
  2. Stand side-on, feet shoulder-width, and hold the handle at your sternum with both hands.
  3. Brace the torso and press the hands forward without rotating the shoulders or pelvis toward the tower.
  4. Pause briefly, bring the handle back with control and repeat facing the other direction.

Common mistakes

  • Rotating or leaning instead of resisting the sideways pull.
  • Holding the breath or locking the knees.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.