Cable Vertical Pallof Press

How to perform it

Step-by-step instructions

1. 01Set a cable at chest height and stand side-on to the pulley with both hands holding the handle at the chest.\n2. Step away until there is light lateral tension and place the feet about hip-width apart.\n3. Brace with the ribs stacked over the pelvis and keep the chest and hips facing forward.\n4. Press the hands vertically overhead without rotating, side-bending, leaning away, or arching the lower back.\n5. Pause overhead, lower to the chest under control, complete the set, and repeat with the opposite side toward the cable.