Pallof Press tutorial
The Pallof press is an anti-rotation core exercise in which a cable handle is held at the chest from the side and pressed straight out. The goal is to resist the cable's pull so the body doesn't rotate; it strengthens the obliques and deep core muscles, protects the spine, and is very safe for beginners.
How to perform
- Set the cable pulley at chest height and attach a single handle.
- Stand side-on to the machine and hold the handle with both hands at your chest.
- Step away until the cable is taut and set your feet shoulder-width apart.
- Brace your core and glutes and soften your knees.
- Press the handle straight out until your arms are straight and hold for two seconds without rotating.
- Bring the handle slowly back to your chest, then switch sides after the reps.
Breathing: Exhale as you press the handle out and take short, controlled breaths while holding.
Key tips
- Your hands should travel straight along your midline.
- Keep your hips and shoulders facing forward.
- Choose a load you can resist without rotating.
Common mistakes
- Letting the torso rotate toward the machine
- Arching the back or relaxing the glutes
- Using a load too heavy to maintain form
Safety: People with low back pain can perform it half-kneeling with very light weight or with a resistance band.
Abs and corePrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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