Smart Workout Diary

Pallof Press

The Pallof press is a standing anti-rotation core exercise performed with resistance from a cable machine. Pressing the handle away from the chest while resisting torso rotation primarily trains the obliques and deep abdominal stabilizers. It supports core stability, posture, and controlled force transfer during athletic and strength movements.

Demonstration

Pallof Press — demonstration 1
Pallof Press — demonstration 2

Instructions

  1. Set a cable handle at chest height and stand sideways to the weight stack, far enough away that the cable provides tension.
  2. Hold the handle with both hands at the center of your chest. Place your feet about hip-width apart, soften the knees, and brace your abdomen.
  3. Exhale as you press the handle straight forward until your arms are extended comfortably; keep your shoulders down and your hips and chest facing forward.
  4. Pause briefly while resisting the cable’s pull to rotate your torso, then inhale as you return the handle slowly to your chest. Complete the set, then turn around to train the other side.
Muscle Group
Obliques
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Stay square: do not let the shoulders, ribs, or hips rotate toward the cable.
  2. Use a load that lets you pause with control; this is a core-stability drill, not a maximal pressing exercise.
  3. Keep the return slow and controlled, and train the same number of repetitions on each side.
Exercise library