Pallof Press
An anti-rotation core exercise: you press a cable straight out and refuse to let it twist you toward the machine.
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How to do the pallof press
- 1Set a pulley at chest height and stand side-on to it, a step away, holding the handle in both hands at your chest.
- 2Stand with your feet about shoulder-width apart, knees soft, and brace your abs.
- 3Press the handle straight out in front of your chest until your arms are straight.
- 4Hold for two to three seconds without letting your hips or chest turn.
- 5Bring the handle back to your chest. Finish the set, then face the other way.
When to pick it: Pick it to build a core that resists twisting: a good warm-up before heavy lifts and a back-friendly alternative to crunches.
Form cues
- Hands stay in line with your breastbone
- Ribs down, glutes tight
- Breathe, don’t hold your breath
Common mistakes
- Letting the cable turn your chest toward the stack
- Standing so close there is no tension
- Leaning away from the machine
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
