Pallof Press and Twist
The Pallof Press and Twist is a dynamic core exercise that combines anti-rotation stability with active thoracic rotation. It targets the obliques and deep abdominal muscles by forcing you to resist cable tension before executing a controlled twist.
Since rotational power relies heavily on neuromuscular control, the AI analyzes your recovery data and HRV to determine if you should focus on heavier loads or stricter stability. By tracking your RPE on previous core sessions, the app can precisely adjust the resistance to ensure you are effectively challenging your obliques without compensating with your lower back. If you have a history of lumbar sensitivity, the system can automatically recommend non-rotational regressions like the standard isometric Pallof Press.
Form Cues
- Stand with feet shoulder-width apart and knees softly bent
- Press the handle straight out from your sternum first
- Rotate your ribcage away from the anchor point while keeping arms extended
- Keep your hips facing forward like headlights on a car
- Exhale forcefully as you twist to maximize oblique engagement
- Don't let your hips rotate along with your torso
- Don't shrug your shoulders up toward your ears
- Don't bend your elbows during the twisting phase
- Don't allow the cable to snap you back to the start position
- Don't lean your body away from the machine for leverage
Common Mistakes
- Rotating through the hips and knees
- Bending the elbows to move the weight
- Shrugging shoulders due to excessive weight
- Using momentum instead of controlled tension
- Leaning the torso sideways
Muscles Worked
This exercise primarily targets the internal and external obliques, which are essential for rotational power and midsection sculpting. It also heavily recruits the transverse abdominis for spinal protection and the anterior deltoids to maintain the extended arm position against gravity and tension.
Primary
Secondary
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