Pallof Press
ObliquesCableBeginner
Anti-rotation core training that teaches your trunk to resist being pulled around.
Muscle worked
Obliques, Deep Core
Equipment
Cable, Resistance Bands
Difficulty
Beginner
Time per set
20-45s
How to perform
Step by step, every rep
01
Stand side-on
Set cable at chest height and stand perpendicular to the stack.
02
Hold handle at chest
Brace ribs down and stand tall.
03
Press straight out
Extend arms without letting torso rotate.
04
Pause and return
Hold briefly, then bring handle back to chest.
Common mistakes
Avoid these
✕
Rotating with the cable
You lose the anti-rotation goal. Fix: Square hips and ribs forward.
✕
Weight too heavy
Position collapses. Fix: Use load you can freeze against.
✕
Shrugging
Shoulders take over. Fix: Keep shoulders down and arms relaxed.
Progressions
Scale it up or down
Make it easier
- Band Pallof press
- Shorter arm extension
- Half-kneeling Pallof press
Make it harder
- Tall-kneeling Pallof press
- Pallof press hold
- Overhead Pallof press
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-10 | 60-90s | Hard variation with strict bracing. |
| Build Muscle | 3-4 | 10-15 | 45-75s | Controlled reps. Feel the abs, not the hip flexors. |
| Build Endurance | 2-4 | 20-40s | 30-60s | Hold position without shaking apart. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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