CORE · ISOLATION
Pallof Press
A standing anti-rotation exercise using sideways cable resistance.
Primary musclesCore, Obliques
Secondary musclesShoulders, Glutes
EquipmentCable machine or resistance band
DifficultyBeginner · Anti-Rotation
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Stand perpendicular to the cable and hold the handle at the chest.
- Press the handle straight forward without rotating.
- Bring it back to the chest under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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