Cable Half Kneeling Adductor Pallof Press

Set a cable machine with a handle at chest height and kneel on one knee beside it in a half‑kneeling stance (front foot flat on the floor, back knee on the ground). Hold the handle with both hands at your chest with some tension in the cable. Brace your core and press the handle straight out in front of you, fully extending your arms while resisting rotation toward the machine. Slowly bring the handle back to your chest with control, keeping your torso square and stable throughout.

Track This Exercise in the App

Log your cable half kneeling adductor pallof press sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.