Pallof Press With Rotation
A beginner compound strength exercise that works the abs, using a cable machine.
Starting position
End position
How to Do Pallof Press With Rotation
- Connect a standard handle to a tower, and position the cable to shoulder height.
- 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.
- 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.
- Facing forward, press the cable away from your chest. You core should be tight and engaged.
- Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
- 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.
- 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.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Muscles Worked
Alternatives to Pallof Press With Rotation
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Pallof Press
A beginner isolation strength exercise that works the abs, using a cable machine.
-
2
Press Sit-Up
An advanced compound strength exercise that works the abs, using a barbell.
-
3
Bent Press
An advanced compound strength exercise that works the abs, using a kettlebell.
-
4
Otis-Up
A beginner compound strength exercise that works the abs.
-
5
Spider Crawl
A beginner compound strength exercise that works the abs, needing no equipment.
-
6
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
-
7
Landmine 180's
A beginner compound strength exercise that works the abs, using a barbell.
-
8
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
-
9
Plank
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
-
10
Spell Caster
A beginner compound strength exercise that works the abs, using dumbbells.
Frequently Asked Questions
What muscles do pallof press with rotation work?
Pallof Press With Rotation primarily works the abs. The chest, shoulders and triceps assist as secondary muscles.
What equipment do I need for pallof press with rotation?
Pallof Press With Rotation uses cable machine.
Pallof Press With Rotation: is it suitable for beginners?
Yes. Pallof Press With Rotation is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of pallof press with rotation?
Pallof Press, Press Sit-Up, Bent Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my pallof press with rotation reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; pallof press with rotation can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Pallof Press With Rotation with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.