Pallof Press With Rotation
How to do the Pallof Press With Rotation
- 1
Connect a standard handle to a tower, and position the cable to shoulder height.
- 2
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.
- 3
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.
- 4
Facing forward, press the cable away from your chest. You core should be tight and engaged.
- 5
Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
- 6
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.
- 7
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.
- 8
Repeat to failure.
- 9
Then, reposition and repeat the same series of movements on the opposite side.
How to program the Pallof Press With Rotation
Sets and reps
As a compound movement, the Pallof Press With Rotation responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Pallof Press With Rotation is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Pallof Press With Rotation work?
The Pallof Press With Rotation primarily targets the Abdominals. It also recruits the Chest, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Pallof Press With Rotation?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Pallof Press With Rotation should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
