Set-up: Set up with a cable tower and a D-Handle. Stand in line with the cable tower with your body facing perpindicular to it and the D-handle centered on your chest.
Lift: Push the handle straight out in front of you, keeping your body in a straight-line with no rotation. Hold it in front for 2 seconds, then return in under complete control to your chest.
Emphasis: Do not allow the cable to rotate your upper body back towards the machine.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Pallof Press exercise 
