Adiletix - Dumbbell Pallof Press

-0:00

Dumbbell Pallof Press

1 - Stand tall with your feet shoulder-width apart and hold a dumbbell vertically with both hands at the center of your chest.
2 - Brace your core, keep your ribs down, and maintain a neutral spine with your shoulders pulled slightly back.
3 - Slowly press the dumbbell straight forward until your arms are fully extended at chest height.
4 - Pause briefly with the dumbbell extended, resisting any twisting or leaning through your torso.
5 - Bring the dumbbell back to your chest in a controlled motion while keeping your core engaged.
6 - Repeat for the desired number of repetitions, then adjust stance or load as needed while maintaining strict control.

View on App