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Cable Pallof Press Iso Hold
- 1 - Set a cable pulley to chest height and attach a single handle.
- 2 - Stand sideways to the cable machine with your feet about shoulder-width apart, holding the handle with both hands at the center of your chest.
- 3 - Step away from the machine until there is tension on the cable, keeping your torso upright and ribs stacked over your pelvis.
- 4 - Brace your core and squeeze your glutes to resist rotation toward the cable stack.
- 5 - Press the handle straight out in front of your chest until your arms are fully extended.
- 6 - Hold the extended position without letting your torso rotate, shoulders shrug, or hips shift.
- 7 - Return the handle to your chest under control, then repeat for the desired hold time on each side.
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