Pallof Press

a.k.a. Pallof Press Iso

Differentiation: Mechanics

This variation of an Ab Exercise is unique. Here is how: you press your arms forward | while using a cable machine | that pulls to one side during the rep. The cable machine maximizes the amount of continual resistance applied to your abs throughout the exercise. This exercise involves an isometric contraction (where you exercise the muscle without moving it) for your abs. Using isometric contraction increases the overall strength and endurance of your abs.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its highest setting.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Stand beside the machine

6) ...and grasp the handle attachment with both hands.

7) Take a step backward so you are about an arm's length from the pulley.

8) Place your feet shoulder-width apart.

9) Pull the handle attachment until it is resting against your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) This is the ending position.

3) While holding the handle, extend both arms straight forward in front of you as far as possible.

4) Hold this position for a count of one second as you flex your abdominal muscles.

5) Then, return the handle to your chest.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to hold each rep for a short period of time to focus on the entire core.

Keep your arms straight at the top of the movement to properly engage your core.

Keep your head in line with your spine.

Keep your back straight.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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