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Core · Beginner

Pallof Press

Anti-rotation cable press for trunk control and hip stability.

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Pallof Press demonstration

Exercise overview

Training details

CoreObliquesGlutesShoulders

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Set a cable handle at chest height and stand side-on to the stack.
  2. 02Hold the handle at the chest with both hands and brace.
  3. 03Press the handle straight forward without letting your torso rotate.
  4. 04Pause with arms extended.
  5. 05Bring the handle back to the chest and repeat before switching sides.

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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 variationResistance Band Horizontal Pallof PressRelated variationCable Half Kneeling Pallof PressRelated variationCable Vertical Pallof PressRelated variationBand Vertical Pallof PressRelated variationResistance Band Wide-Stance Pallof PressRelated variationBand Lateral Walk 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 substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugComparable substituteCable Split Stance Pallof PressComparable substituteBand Split Stance Isometric Pallof PressComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteCable Standing Core Rotation

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