Kneeling Pallof Press

Kneel tall side-on to a cable set at chest height, hips stacked over your knees rather than sitting back on your heels. Hold the handle at your chest with both hands, then press it straight out in front of you and pause, resisting the cable's pull to rotate your torso toward the machine. Your hips and shoulders should stay square the entire time -- any twist means your core has lost the fight against the pull. Bring the handle back to your chest under control and repeat before switching sides. Kneeling removes your legs and hips from helping stabilize, so the resistance to rotation comes entirely from your trunk.