Pallof Press (Dumbbell)

An anti-rotation core exercise using a dumbbell that challenges stability and builds oblique strength.

Instructions

1. Stand perpendicular to an anchor point with feet hip-width apart, holding a dumbbell at chest height with both hands.
2. Position yourself far enough away from the anchor so you feel resistance from your core when you try to rotate.
3. Engage your core by bracing your abdominals tightly.
4. Press the dumbbell straight out in front of your chest while resisting the rotational force.
5. Hold the pressing position briefly while maintaining core tension.
6. Return the dumbbell to chest height.
7. Complete all repetitions on one side before switching.

Tips

• Focus on resisting rotation rather than allowing your torso to twist
• Keep your feet planted and shoulders level throughout the movement
• Brace your core powerfully before pressing
• Perform the movement slowly and deliberately
• This exercise is excellent for core strength and rotational stability