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

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

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