Pallof Press
beginner Accessory
Primary Core
Secondary
Shoulders Obliques
Equipment
cable machine
Table of Contents
Set a cable pulley to chest height and attach a D-handle. Stand sideways to the machine holding the handle at your chest with both hands. Press the handle straight out in front of you, resisting the rotational pull of the cable, then bring it back to your chest.
Pro Tips
- The goal is anti-rotation — resist the cable pulling you sideways
- Keep your hips and shoulders square throughout the movement
- Try holding the extended position for 2-3 seconds to increase time under tension
Variations & alternatives
Useful tools
Track Pallof Press in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
