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Obliques · Intermediate

Cable Vertical Pallof Press

Side-loaded anti-rotation drill that presses a cable vertically from the chest to overhead without turning or side-bending the trunk.

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Exercise overview

Training details

ObliquesCoreShoulders

Equipment

Cable

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a cable at chest height and stand side-on to the pulley with both hands holding the handle at the chest.
  2. 02Step away until there is light lateral tension and place the feet about hip-width apart.
  3. 03Brace with the ribs stacked over the pelvis and keep the chest and hips facing forward.
  4. 04Press the hands vertically overhead without rotating, side-bending, leaning away, or arching the lower back.
  5. 05Pause overhead, lower to the chest under control, complete the set, and repeat with the opposite side toward the cable.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPallof PressRelated variationResistance Band Horizontal Pallof PressRelated variationCable Half Kneeling Pallof Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Vertical Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugComparable substituteCable Split Stance Pallof PressComparable substituteBand Split Stance Isometric Pallof PressComparable substituteBand Horizontal Pallof Press with Squat

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