Pallof Press (anti-rotation)

Trains core anti-rotation; transfers to lower-back health and stability.

• Isolation
• Cable
• Beginner

How to do it

• Standing perpendicular to the pulley
• Extend your arms resisting the rotation
• Brace your abs, do not let your torso turn
• Control the return

Sets, reps and tempo

Ranges: 10–15 per side · hold each rep for 2–3 s

Tempo: Extend your arms for 1–2 s resisting the rotation, return for 2 s

Common mistakes

• Letting your torso rotate towards the pulley
• Pushing with momentum
• Shrugging your shoulders

Muscles worked

Primary

• Core / abs

Alternatives

• Plank / Anti-Extension