Step by step
- Set the pulley at chest height and stand side-on, holding the handle with both hands at your chest.
- Feet hip width apart, squeeze abs and glutes.
- Press the handle forward until your arms are straight, without letting your body rotate.
- Hold for a couple of seconds and bring it back to your chest.
Tip: The further you stand from the pulley, the harder it gets.
Common mistakes
The goal is not to rotate: if the cable drags you round, lower the weight.
Keep your pelvis neutral and abs braced.
Go slowly, pausing with your arms straight.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
What's an anti-rotation exercise?
One where your abs work to stop your torso rotating. It's very useful for protecting your back.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add pallof press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.