Cable Vertical Pallof Press
The Pallof press driven overhead: side-on to the cable, the handle presses from the chest straight up while the trunk refuses the pull.
How to do it
Setup
Standing side-on to a pulley at hip height, feet hip-width, the handle held at the sternum with both hands.
Steps
- Press the handle straight up overhead.
- Keep the ribs down and the hips square.
- Bring it back to the sternum under control.
Common mistakes
Leaning away from the cable: stand tall and square. Arching the lower back overhead: brace before each press. Pressing toward the stack: drive straight up over the head.
Breathing
Exhale pressing, inhale returning.
