Pallof Press.

How to do it.

1. Step 01

   Stand perpendicular to a cable machine, holding the handle with both hands at chest height.

2. Step 02

   Step away from the machine to create tension, feet shoulder-width apart.

3. Step 03

   Brace your core and press the handle straight out in front of your chest.

4. Step 04

   Resist the rotational pull of the cable, keeping your torso stable.

5. Step 05

   Hold the extended position briefly, maintaining core tension.

6. Step 06

   Slowly return the handle to your chest, resisting the pull back.

Pro cues.

• Keep your hips and shoulders square to the front throughout the movement.

• Engage your glutes and core tightly to prevent rotation.

• Use a controlled tempo and focus on resisting the force.

Questions, answered.

What is the Pallof Press?

Anti-rotation core exercise that strengthens the obliques and overall core stability.

What muscles does the Pallof Press work?

The Pallof Press primarily works your core and obliques.

What equipment do I need for the Pallof Press?

You need a cable machine to perform the Pallof Press.

How many sets and reps should I do for the Pallof Press?

A typical prescription for the Pallof Press is 2–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Pallof Press good for beginners?

The Pallof Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.