Cable Pallof Press

How to do it

1. Set a cable pulley to chest height and stand sideways to the machine, gripping the handle with both hands at the chest.
2. Step away from the machine until the cable is taut, standing with feet shoulder width apart perpendicular to the cable path.
3. Brace the core to resist the cable's pull to the side as you press the handle straight out in front of the chest.
4. Extend the arms fully without letting the torso rotate toward the machine.
5. Hold the extended position briefly with the hips and shoulders square, then draw the handle back to the chest under control.
6. Complete all repetitions on one side before turning around to face the opposite direction and repeat.

Muscles worked

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