Pallof Press
- Pro
- Intermediate
- Gym
The pallof press loads a cable at chest height while you stand side-on and press your arms straight out, resisting the machine's pull to rotate your torso. It trains your abs and obliques through an isometric anti-rotation hold rather than a bending motion. Intermediate lifters use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Abs, Obliques
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Set the handle at chest height and stand side-on to the machine.
- Hold the handle at your chest with both hands.
- Press your arms straight out, resisting the pull to rotate.
- Hold briefly, return to your chest, and finish both sides.
Form cues
- Brace your abs before you press out.
- Keep your hips and shoulders square throughout.
- Exhale as you press your arms away.
Common mistakes
- Hips rotate with the cable's pull. Brace your core and keep your hips still.
- Arms bend as they press out. Straighten your arms fully before you pause.
- Torso leans away from the machine. Stand tall and press straight out from your chest.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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