How to Do Dumbbell Pallof Press

Form Cues

1. 1

   Press straight out from the chest, resist any rotation

2. 2

   Hold the extended position for a count before returning

3. 3

   Stand perpendicular to the resistance so the pull is trying to rotate you sideways

4. 4

   Return the weight to your chest with the same control as the press out

Common Mistakes

• ●

  Letting the body rotate toward the weight — the entire point is to resist rotation, brace harder

• ●

  Standing too close to the anchor, reducing the rotational demand — step out far enough to feel real resistance

• ●

  Rushing through reps — a brief hold at full extension is where the anti-rotation strength is actually built