Core · Coached in Recomp

Pallof press

The pallof press is a beginner core exercise for your core, using cable stack.

Main muscles
Core
Also works
Chest, Shoulders, Triceps
Equipment
Cable stack
Level
Beginner
Pallof press, starting position
Start
Pallof press, end position
Finish

Setup

Stand side-on to a cable at chest height, holding the handle at your chest with both hands.

How to do it

  1. Step away until the cable is taut.
  2. Press the handle straight out and hold for 2 seconds, resisting the twist.
  3. Bring it back. Finish the reps, then face the other way.

Coaching cues

  • Don't let the cable rotate you.
  • Hips square, glutes tight.

Common mistakes

  • Twisting towards the cable.
  • Too heavy to hold still.

Safety

Back-friendly core work: the spine stays still.

Make it easier or harder

EasierDead bug

Alternatives to the pallof press

Cable crunch Cable stack Bird dog Body weight Dead bug Body weight Farmer carry Dumbbells Plank Body weight Side plank Body weight