Pallof Press
How to do it step by step, and the muscles it works.
- Body part
- Core
- Equipment
- Cable
- Type
- Isolation
How to do it
- Set a handle at chest height and stand side-on to the machine, holding it at your chest with both hands.
- Step away until the cable is taut, feet shoulder-width apart and knees soft.
- Press the handle straight out in front of your chest, hold briefly, then bring it back.
- Resist the pull of the cable so your hips and shoulders stay square the whole time.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
Also known as
Half Kneeling Pallof Press · Anti-Rotation Press · Cable Anti-Rotation Press · Pallof Press (Cable)