Core · Intermediate

Pallof Press

Obliques · also Abs

Equipment: Cable Station, D-Handle

How to do it

• Stand side-on to a chest-height pulley, feet hip-width, knees soft
• Hold the handle at your sternum, elbows in
• Brace and keep ribs stacked over your pelvis
• Press straight out until the cable runs parallel to your chest
• Hold 2–3 seconds, then bring it back slowly

Common mistake

✕ TWISTING TOWARD THE CABLE → ✓ SQUARE CHEST AND HIPS FORWARD

Starting point: 3 sets × 10–12 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.