Stand sideways to a cable and press the handle straight out from your chest to resist rotation, loading the abdominals as the primary mover. Hold the extended position briefly before returning under control.
How to do the Pallof Press (Cable)#
- Attach a single handle at chest height and stand perpendicular to the pulley with feet hip-width apart.
- Grip the handle with both hands at your sternum and step away to create steady tension in the cable.
- Press the handle straight forward until your arms are extended, keeping your torso square and hips stable.
- Pause briefly with the cable pulling you toward the pulley, using your core to prevent any rotation.
- Slowly bring the handle back to your chest under control and repeat for the desired reps.
Muscles worked#
- Primary: Obliques, Abs
- Secondary: Lower back, Glutes
Common mistakes#
- Allowing the torso to rotate toward the pulley.
- Pushing primarily with the arms instead of bracing the core.
- Leaning forward or backward to generate momentum.
- Holding your breath and tensing the neck or shoulders.
