Core · Rotation and anti-rotation
Pallof Press
The Pallof Press mainly trains your obliques. Also working: abs.
One cable
Standing, light pull
How to do it
- Side-on to the machine, handle at your breastbone
- Feet shoulder-width apart, knees soft, glutes tight
- Press your arms straight out: don’t let the cable turn you toward the machine
- Hold for two seconds, return slowly: then switch sides
Coach’s tip
Nothing moves here: and that’s the point: your core prevents the rotation. The further out your arms are, the harder it pulls. Kneeling makes it even stricter.
Setup
Pulley
Pulley at chest height
Grip
Single handle, both hands, in front of your chest
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (rotation and anti-rotation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Pallof Press work?
Mainly the obliques. The abs help.
How do I set up the cable machine for the Pallof Press?
Pulley: Pulley at chest height. Grip: Single handle, both hands, in front of your chest.
What can I do instead of the Pallof Press?
For the same movement: Cable Wood Chop, Kneeling Cable Wood Chop and Low-to-High Cable Wood Chop. In DCFT you swap with one tap.
DCFT
The Pallof Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.