Cable Half Kneeling Pallof Press

How to do it

Stack your pressing shoulder directly over your kneeling knee.

1. 1

   Set the cable to chest height and attach a standard handle.

2. 2

   Kneel on the floor with your side to the cable machine, the outside knee down.

3. 3

   Grasp the handle with both hands and bring it to your chest.

4. 4

   Press the handle straight out in front of your chest, then slowly bring it back in.

5. 5

   Keep your torso upright and resist any twisting motion.

6. 6

   Repeat for the desired number of repetitions before switching sides.

Common mistakes

• ✕Pressing the handle off-center laterally
• ✕Hips shifting backward during the press
• ✕Bending the wrists during the press