Press and resist the twist, lying down.
Don't let the cable rotate your torso, fight to keep your hands centered.
Pressing the cable handle straight up while lying down turns this into pure anti-rotation, the core has to stop the sideways pull from twisting your torso while your arms travel away from your chest. The floor takes balance out of the equation, so you feel exactly where the cable is trying to turn you and exactly what stops it. It is the perfect entry point to Pallof work, and a sharp core drill in its own right for lifters who brace poorly under the bar.
The floor gives instant feedback. Lying down, any rotation is obvious and there is no balance to manage, so you learn the anti-rotation brace faster. Once the supine version feels controlled, standing and kneeling versions add the stability demand back in.
Down the side of your trunk facing away from the cable stack, the obliques doing the anti-twist work, plus a general deep brace. If you only feel your arms and shoulders, lighten the stack and slow the press.
Light enough that your hands travel dead straight up and back with zero drift towards the anchor. This is a control exercise. When a weight lets you press smoothly for 10 to 12 reps a side of the body, nudge it up.
