Pallof Press
Muscles worked
Instructions
- 1Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
- 2With 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.
- 3With 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.
- 4Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
- 5Hold the repetition for several seconds before returning to the starting position.
- 6At the conclusion of the set, repeat facing the other direction.
About Pallof Press
The Pallof press is a cable isolation exercise that trains the core in anti-rotation: standing side-on to the cable, you press the hands out in front of you and resist the pull trying to twist you. The chest, shoulders and triceps assist as secondary movers. Beginner-friendly, it is a reference for trunk stability, the ability to stay solid and still that is essential for the squat, the deadlift and preventing lower-back pain. Keep the hips and shoulders facing forward, never letting the torso rotate toward the pulley.
check_circleBenefits
- check_circleBuilds anti-rotation core strength, key for trunk stability
- check_circleProtects the spine by teaching resistance to twisting forces
- check_circleEngages the shoulders, chest and triceps in an isometric press
lightbulbExecution tips
- lightbulbStand perpendicular to the pulley, feet apart and core braced
- lightbulbPress the hands straight out without letting the torso rotate
- lightbulbPause 2-3 seconds with arms extended, staying under tension
- lightbulbPick a load light enough to keep you perfectly still
warningCommon mistakes
- warningLetting the torso rotate toward the pulley instead of resisting
- warningUsing too heavy a load that breaks your posture
- warningLeaning backward to counter the cable's pull
- warningPressing with the arms only while forgetting to brace the core
helpFrequently asked questions
Can I do the Pallof press with a band?expand_more
Yes, a resistance band anchored at chest height works just as well as a cable.
How many reps should I do?expand_more
Aim for 3 sets of 8 to 12 reps per side, pausing in the extended position.
What is the Pallof press actually for?expand_more
To train the core in its most useful role: resisting rotation and staying braced under load. It transfers well to the big lifts and serves as prevention work for the lower back.
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