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Cable Pallof Press 9s · no sound

Cable Pallof Press

A standing anti-rotation drill: hold a chest-height cable side-on and press it out without letting the torso turn.

Primary muscle
Abs
Equipment
Cable Machine
Difficulty
Beginner
Movement
Core
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How to do it

  1. Set a single handle on a cable pulley at mid-chest height.
  2. Stand side-on to the stack, take the handle in both hands, and hold it at the center of the chest.
  3. Step out until the cable is taut, with the feet about hip-width and the knees slightly bent.
  4. Brace the trunk so the shoulders and hips face straight ahead.
  5. Press the handle straight out until the elbows are extended, without letting the torso turn.
  6. Pause, then bring the handle back to the chest under control, finish the set, and switch sides.

Common mistakes

  • Using so much load that the near shoulder rotates toward the stack.
  • Letting the hands drift sideways instead of pressing straight from the sternum.
  • Flaring the ribs or arching the lower back as the arms extend.
  • Training only one side and skipping the turn-around set.

Muscles worked

Primary
Abs
Secondary
ChestTriceps

Same movement, other equipment

Captain's Chair Knee Raise Beginner Captain's Chair Knee Raise Abs Bodyweight Crunches Beginner Crunches Abs Bodyweight Dead Bug Beginner Dead Bug Abs Bodyweight Decline Crunch Beginner Decline Crunch Abs Bodyweight

Similar exercises

Cable Side Bend Beginner Cable Side Bend Abs Cable Machine Kneeling Cable Crunch Beginner Kneeling Cable Crunch Abs Cable Machine Pallof Press Beginner Pallof Press Abs Resistance band Cable Chop Intermediate Cable Chop Abs Cable Machine Cable Standing Low To High Wood Chopper Intermediate Cable Standing Low To High Wood Chopper Abs Cable Machine

Good to know

What muscles does the Cable Pallof Press work?
Mainly the abs. It also works the chest and triceps.
What equipment do you need for the Cable Pallof Press?
It uses a cable machine. Without it, the Captain's Chair Knee Raise and the Crunches train the same muscles the same way.
Is the Cable Pallof Press good for beginners?
GymVim rates it beginner.

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