Cable Half Kneeling Pallof Press
Gym Exercise Card
Equipment
The Cable Half Kneeling Pallof Press is an anti-rotational core exercise that targets the obliques by resisting lateral forces. It enhances core stability and strength, especially in the torso, making it beneficial for improving posture and reducing injury risk.
How to do it
- Begin in a half-kneeling position with one knee on the ground and the other foot forward, holding the cable handle close to your chest.
- Position your body sideways to the cable machine, maintaining a tall posture.
- Press the handle directly away from your chest until your arms are fully extended while resisting rotation.
- Hold briefly, then return to the starting position with control.
- Repeat for the desired number of reps, then switch sides.
Muscles worked
Primary Obliques
Secondary Deltoid Anterior Erector Spinae Gluteus Maximus Rectus Abdominis
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