Anti-Rotation Core · Cable or resistance band
Pallof Press
Primary muscles: Abdominals; obliques; trunk stabilizers
Exercise data by RepDB (repdb.co)
Setup
- Stand side-on to the cable/band with the handle at chest height.
- Hold the handle at the center of your chest and step away to create tension.
- Set a stable stance and brace.
How To Perform It
- Press the hands straight away from the chest.
- Resist the pull that tries to rotate your torso.
- Bring the hands back slowly and repeat before changing sides.
Key ASF Cue
“Press straight out and refuse to rotate.”
Common Mistakes
- Letting the torso twist.
- Using too much resistance.
- Leaning away from the cable.
Safety Note
Use a stable anchor and keep the resistance moderate enough to maintain position.