Core
Pallof Press
You press the cable out while resisting its pull to rotate you: it trains your core to stabilise, which is its main job.
Also known as: cable Pallof press, anti-rotation press
- Level
- Intermediate
- Equipment
- Cable Machine
- Type
- Compound
How to do it
- Set the cable at chest height and stand side-on to it.
- Hold the handle with both hands at your chest and step away until the cable is taut.
- Press your hands straight out without letting your body rotate.
- Hold for a couple of seconds and bring them back.
Form cues
- Hips and shoulders face forward the whole time.
- Squeeze your glutes and abs.
- The further from the machine, the harder.
Common mistakes
- Letting the cable twist you: reduce the weight or step closer.
- Arching your back: ribs down.
- Rushing: the work is in the hold.
Sets and reps
3 sets of 8-12 reps per side with a 2-second hold.
FAQ
What is the Pallof press for?
It trains your core to resist rotation, which helps protect your back and transfer force in sports and lifts.
Band or cable?
Both work; a band is perfect for home.
Standing or kneeling?
Kneeling removes help from your legs and makes it harder for your core.
What muscles do the Pallof press work?
They mainly work the obliques and the deep core, with help from the front delts, the lower back, the glute medius and the abs.
Train with Nuvana
Add the Pallof press to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
