It is a known fact that you do not need to move your body to build a stronger core. It can be done by performing isometric exercises like planks. The pallof press with rotation is a variation of the renowned pallof press exercise. The only difference is that the one with rotation involves the use of a cable pulley where you are required to rotate away from the torso.
So, if you think this is the exercise for you, read ahead as we tell you how to perform it and its benefits. Follow our steps properly to avail the best results in a short period of time.
How To Do Cable Pallof Press With Rotation
The additional weighted twist of the torso engages your oblique muscles. Pallof press with rotation is the perfect exercise if you are looking for functional workouts or are training for sports where you must spin at high speed.
- To start, connect a cable to a high pulley cable machine. Make sure that the cable is at chest height level. With your feet shoulder-width apart, stand at the side of the cable machine and hold on to the cable with both of your hands.
- Pull the cable towards your chest slowly, and while you are doing that, squeeze your pecs. Hold this position for one second before pushing the cable out in front of your chest.
- Now, while you are squeezing your abs, twist your hips in the other direction of the cable machine. Rotate your hips as far as you can so that you can feel your abdominals stretching.
- Unfold and return to your starting position. Repeat the exercise for your desired amount of reps and sets.
Tip: Make sure to keep your feet close together so that your core gets activated. If your stance is wide, all the pressure will be on your legs instead of your core. Also, do not hold your breath while performing this exercise. You should not rely on your breath while maintaining your position when you move.
Benefits Of Cable Pallof Press With Rotation
- Suitable for beginners
- Helps to build core strength
- Ideal if you are interested in functional workouts or training
- Has plenty of variations
Muscles Worked
Cable palloff press with rotation is a variation of cable pallof press. So, it works on the same muscles that cable pallof press works on. It primarily works on your abdominal muscles along with your chest and shoulder.
Conclusion
The pallof press with rotation is an interesting beginner-level workout that is ideal for both men and women. Given that it’s a variation of pallof press exercise, it has a slightly higher level of intensity if you feel like you are getting off-balance while workout, reduce the weights, or switch to a different variation.