Pallof Press and Twist

Press out, twist away, then resist the pull home.

CoreCable

How to do it

Set the cable at chest height and grip the handle with both hands at your sternum.
Press the handle straight out and lock your arms.
Rotate your torso away from the anchor with arms extended.
Twist back to center, then pull the handle to your chest.

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Keep your arms locked during the twist so your core, not your shoulders, rotates.

The Pallof Press and Twist isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.

What muscles does the Pallof Press and Twist work?

The Pallof Press and Twist primarily works the Core.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.