Cable Pallof Press
Hold the handle at the chest with the cable to one side and press straight out, resisting the pull to rotate.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Cable
- Movement
- Core
How to do the Cable Pallof Press
The Pallof press has you hold a cable handle at your chest with the cable pulling from one side, then press it straight out. Your trunk has to stop the cable from twisting you, which trains anti-rotation strength.
Set up
- 1Set a cable at chest height with a single handle.
- 2Stand side-on to the stack and step away until there is tension, feet shoulder width and knees soft.
- 3Hold the handle with both hands against your sternum.
The movement
- 1Brace your abs and glutes.
- 2Press the handle straight out in front of your chest until your arms are straight.
- 3Hold for one to three seconds without letting your hips or shoulders turn.
- 4Bring the handle back to your chest, finish the reps, then switch sides.
Cues
- Do not let the cable turn you
- Press straight out from the sternum
- Hips and ribs square
- Breathe slowly
Common mistakes
- Rotating toward the machine.
- Lighten the weight or step closer until you can stay square.
- Leaning away from the cable to resist it.
- Stand tall with your weight even on both feet.
- Shrugging the shoulders as you press.
- Keep your shoulders down and let your trunk do the resisting.
Also works: Transverse abdominis, Glutes, Glute medius, Shoulder stabilizers
Make it easier
Use the Band Pallof Press with lighter tension, or kneel on both knees to narrow the task.
Make it harder
Press overhead with the Pallof Press Overhead, or stand in a split stance farther from the stack.
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the obliques, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Pallof Press work?
- The Cable Pallof Press mainly works the obliques and abs.
- What equipment do you need for the Cable Pallof Press?
- A cable.
- How many sets and reps of the Cable Pallof Press?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Cable Pallof Press?
- Cross-Body Carry, Dumbbell Side Bend, Hanging Oblique Knee Raise and Hanging Windshield Wiper work the same main muscle.
Program it for your clients
Coaches add the Cable Pallof Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.