FitCi
Pallof Press With Rotation is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: cable, resistance band. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the cable at chest height and stand sideways to the machine
- Hold the handle with both hands in front of your chest
- Press your arms fully forward; the cable will try to pull you toward it
- With arms extended, rotate your torso away from the machine under control
- Return to center and pull the handle back to your chest; finish the reps, then switch sides
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.