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Pallof Press

Step by step instructions, muscle activation and variants for the Pallof Press.

MediumObliques

About this exercise

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.

How to Perform

  • Set the cable pulley to chest height and attach a single-handle
  • Stand side-on to the machine and grip the handle with both hands at your sternum
  • Step away from the cable stack to create tension, feet shoulder-width apart
  • Brace your core and press the handle straight out in front of your chest
  • Hold momentarily at full arm extension, resisting any rotation toward the cable
  • Slowly return the handle back to your sternum under full control
  • Complete all reps on one side, then turn around and repeat on the other side

Muscle Activation

Primary
Obliques

About the Pallof Press

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.

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