Back to all exercisesOpen the Plan Builder
How to perform it
Step-by-step instructions
- 01Stand side-on to the cable in a stable split stance and hold the handle at the center of your chest with both hands.
- 02Square your shoulders and hips forward, brace your trunk, and distribute your weight evenly between both feet.
- 03Press the handle straight away from your chest while resisting the cable's attempt to rotate you.
- 04Hold briefly with your elbows extended, ribs stacked, and pelvis still.
- 05Bring the handle back to your chest slowly without turning, then complete the set and switch sides.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteResistance Band Horizontal Pallof Press
Comparable substitutePallof PressComparable substituteBand Horizontal Pallof Press with SquatComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteResistance Band Wide-Stance Pallof Press
Comparable substituteBand Lateral Walk Pallof Press
Comparable substitutePallof PressComparable substituteBand Horizontal Pallof Press with SquatComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteResistance Band Wide-Stance Pallof PressComparable substituteBand Lateral Walk Pallof PressUse this exercise in a plan