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How to perform it
Step-by-step instructions
- 01Kneel on the floor next to a cable machine and adjust the cable to chest height.
- 02Grab the handle with both hands, pulling it towards your chest.
- 03Engage your core and press the handle straight out in front of you, keeping your torso stable.
- 04Hold for a moment, then return to the starting position.
- 05Repeat for the prescribed repetitions.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Related variationCable Tall-Kneeling High-to-Low Anti-Rotation ChopRelated variationCable Pallof Press with Glute BridgeRelated variationCable Split Stance Pallof Press
Related variationPallof Press
Related variationBand Split Stance Isometric Pallof PressRelated variationResistance Band Horizontal Pallof Press
Related variationPallof PressRelated variationBand Split Stance Isometric Pallof PressRelated variationResistance Band Horizontal Pallof PressKeep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteBand Horizontal Pallof Press with SquatComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteResistance Band Wide-Stance Pallof Press
Comparable substituteBand Lateral Walk Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead Bug
Comparable substituteBand Lateral Walk Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugUse this exercise in a plan