Strength Training · Bodybuilding
Pallof Press
The Pallof Press is a standing cable exercise that trains your core to resist twisting as you press a handle away from your chest.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Set the cable pulley at chest height.
- Stand sideways to the pulley with your feet shoulder-width apart.
- Hold the handle against the center of your chest with both hands.
- Step away from the pulley until the cable is taut.
- Press the handle straight forward to arm’s length.
- Pause briefly with your arms extended.
- Draw the handle back to your chest under control.
Form cues
- Keep your ribs over your hips.
- Keep your knees soft.
- Exhale as you press.
- Spread your weight evenly between both feet.
Common mistakes
- Turning toward the cableKeep your shoulders and hips facing forward throughout the repetition.
- Rushing the pressUse a smooth, deliberate pace rather than throwing your hands forward.
- Leaning away from the pulleyKeep your torso centered over your feet instead of using your body weight to counter the cable.
Safety
Too much resistance can pull you off balance or strain your back or shoulders if you lose control of the handle.
- Start with a light load that lets you complete every repetition without shifting your stance.
- End the set when you can no longer keep your torso still.
- Step toward the pulley to lower the weight stack before releasing the handle or changing sides.
If resisting the cable causes back or shoulder pain, use less resistance or ask a physiotherapist for an appropriate modification.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Use the same load and repetition count on both sides.