Core / Beginner / Isolation (single joint)

Pallof Press

A cable isolation exercise for the abs and obliques, with the chest, front delts and triceps assisting.

At a glance

Primary

Abs, Obliques

Secondary

Chest, Front delts, Triceps

Equipment

Cable station

Movement pattern

Anti-rotation (brace)

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
2. With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
3. With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
4. Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
5. Hold the repetition for several seconds before returning to the starting position.
6. At the conclusion of the set, repeat facing the other direction.

Common mistakes

• ✗ Letting the torso twist toward the cable.

  Why it hurts: The exercise trains resisting rotation; twisting removes that and loads the spine.

  ✓ Instead: Stand side-on with feet hip-width, brace, and press straight out without letting the hands drift.

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