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
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.
Watch how to perform it
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