Pallof Press
A cable core exercise where you press a handle straight out from your chest while resisting the cable's pull to the side. It trains the core to resist rotation rather than create it.
How to do the pallof press
- Set a cable to roughly chest height and stand with your side facing the machine.
- Grab the handle with both hands and step away until there is tension on the cable.
- Hold the handle at the middle of your chest with your feet hip width apart and knees soft.
- Press the handle straight out in front of you until your arms are fully extended.
- Hold the extended position for a few seconds, resisting the pull that tries to twist you sideways.
- Bring the handle back to your chest under control, then repeat for the set.
Original library instructions (6 steps)
- Connect a standard handle to a tower, and, if possible, position the cable to shoulder height. If not, a low pulley will suffice.
- 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.
- 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.
- Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
- Hold the repetition for several seconds before returning to the starting position.
- At the conclusion of the set, repeat facing the other direction.
Common mistakes
- Letting your hips or shoulders rotate toward the machine; keep your whole body square the entire set.
- Pressing the handle out quickly instead of holding it; the pause is where the core does most of its work.
- Standing too close to the machine, which reduces cable tension; step back until you feel real resistance.
- Arching the lower back to brace instead of bracing the core directly; keep your spine neutral.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 second holds per side, 45 to 60 seconds rest |
| Muscle | 3 sets of 8 to 10 reps per side, 45 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Breathe normally during the hold instead of holding your breath, which keeps your core braced longer.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the pallof press good for beginners?
Yes. It uses a light to moderate cable weight and a simple pressing motion, which makes it an easy way to introduce anti-rotation core training.
What muscles does the pallof press work?
It mainly targets the core, with the chest, shoulders and triceps assisting as you press the handle away from your body.
