Exercise guide · Core & Abs

Cable Pallof Press

The Pallof press is an anti-rotation core exercise using a cable. You resist the pull of the cable as you press your hands straight out from your chest, training your abs and obliques to stay stable.

Targets: Core
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Pallof Press

Set a cable at chest height and attach a single D-handle or rope.
Stand sideways to the cable with feet shoulder-width apart, holding the handle at your sternum with both hands.
Step away until the cable pulls your torso toward the stack with light tension.
Brace your core and press both hands straight out in front of your chest.
Hold briefly at full extension without twisting, then pull the handle back to your sternum under control.
Complete all reps on one side, then turn around and repeat facing the opposite direction.

Form cues

Feet planted; knees slightly soft
Press straight out—do not let the cable rotate you
Ribs down and glutes lightly engaged
Slow, controlled reps in and out

Common mistakes

Allowing your torso to twist toward the cable
Locking knees and leaning away from the stack
Pressing too fast and losing tension
Letting shoulders shrug up toward ears

Muscles worked

Primary

Core

Secondary

None significant

Safety: Start with a light weight you can control without twisting. Keep your feet stable on any surface.

Alternatives

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