Pallof Press
Core
Weight & Reps
Cable
The Pallof press is an anti-rotation exercise that trains core stability. Stand perpendicular to a cable machine and press the handle away from your chest, resisting the pull of the cable.
How to Do Pallof Press
- Set the cable at chest height and stand perpendicular to the machine
- Hold the handle at your chest with both hands, feet shoulder-width apart
- Press the handle straight out in front of you — resist the cable trying to rotate you
- Hold the extended position for 2-3 seconds, then bring the handle back to your chest
Form Cues
- Set the cable at chest height and stand perpendicular to the machine
- Hold the handle at your chest with both hands, feet shoulder-width apart
- Press the handle straight out in front of you — resist the cable trying to rotate you
- Hold the extended position for 2-3 seconds, then bring the handle back to your chest
Common Mistakes to Avoid
- Standing too close to the cable, which reduces the rotational challenge
- Allowing the torso to rotate toward the cable instead of fighting to stay square
- Pressing the handle at an angle instead of straight out — the press should be perpendicular to the cable pull
Muscles Worked
Primary
Transverse Abdominis
Obliques (External)
Obliques (Internal)
Secondary
Rectus Abdominis
Gluteus Medius
Erector Spinae
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Pallof press work?
The Pallof press primarily targets the transverse abdominis and obliques through anti-rotation, with secondary engagement from the rectus abdominis, gluteus medius, and erector spinae for stability.
How much should a beginner Pallof press?
Beginners typically start at 10-20 lbs (4.5-9 kg). The Pallof press is about resisting rotation, not pressing heavy weight — you should feel the core working to prevent your torso from twisting.
Pallof press vs side plank — which is better?
The Pallof press trains anti-rotation (resisting twisting forces), while the side plank trains anti-lateral flexion (resisting side bending). Both train the obliques differently — the Pallof press is more functional for sports, the side plank is simpler to perform.
Watch Form Guide on YouTube
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