Pallof press

Cable, single handle
Pallof press, start positionPallof press, end position
Images: Free Exercise DB (public domain)
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Stand side-on to a chest-height cable and press the handle straight out, resisting the pull to rotate.

  1. Feet hip width, knees soft
  2. Handle at your chest, then press straight out
  3. Do not let the cable twist you
  4. Hold 2 seconds, bring it back

Movement

Pattern
Anti-rotation
Type
Isolation, one joint moves
Sides
One side at a time
Equipment
Cable

Muscles worked

Main movers get full credit for a set, helpers half.

Core