Step by step instructions, muscle activation and variants for the Pallof Press.
The cable horizontal Pallof press is an anti-rotation core exercise performed with a cable set at chest height. By pressing the handle away from your body while resisting the cable's rotational pull, you train deep core stability and oblique strength in a functional standing position.
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The Pallof Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.