Half-Kneeling Pallof Press
Set a cable at chest height and kneel sideways to the machine in a half-kneeling stance, with the inside knee down and the outside foot planted. Hold the handle with both hands at your chest, then press it straight out in front of you while resisting the cable's pull to rotate your torso. Hold the extended position briefly, keeping your hips and shoulders square and your core braced, then bring your hands back to your chest. Complete the reps, then switch sides so the cable pulls from the other direction.
ABS · CORE
How it is executed
- Set a cable at chest height and kneel sideways to the machine in a half-kneeling stance, with the inside knee down and the outside foot planted.
- Hold the handle with both hands at your chest, then press it straight out in front of you while resisting the cable's pull to rotate your torso.
- Hold the extended position briefly, keeping your hips and shoulders square and your core braced, then bring your hands back to your chest.
- Complete the reps, then switch sides so the cable pulls from the other direction.
Variations and substitutions
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