Abdominals
Pallof Press With Rotation
A Pallof press that adds a controlled rotation of the torso, training the core to resist and then guide rotation.
Energy burned
≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min
Estimate range 17–28 kcal (±25 %)
Muscle mass worked12 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set a cable at chest height and stand sideways to the machine.
- 2Hold the handle with both hands at your chest.
- 3Stand with your feet shoulder width apart.
How to perform
- 1Press the handle out in front of you.
- 2Rotate your torso gently away from the machine while your arms stay extended.
- 3Return to the center and bring the handle back to your chest.
- 4Complete your reps, then switch sides.
