1 - Start in a half-kneeling position, with one knee on the ground and the opposite foot in front. Maintain a straight line from your head to your back knee.
2 - Position yourself facing away from the cable machine. Set the cable handle at chest height and stand with the knee that’s on the ground aligned with the cable.
3 - Hold the cable handle with both hands close to your chest, elbows bent. Maintain tension on the cable throughout the exercise.
4 - Extend your arms vertically, pressing the cable away from your chest. Engage your core to resist rotation, focusing on stability.
5 - Pause momentarily in the extended position, feeling the resistance in your core. With control, bring the cable handle back toward your chest.
6 - Perform the Half-Kneeling Vertical Pallof Press on both sides, switching the kneeling position to maintain balance.
7 - Inhale as you prepare for the press, exhale during the pressing movement, and inhale again as you return to the starting position.
