Pallof Press

A cable exercise performed with lateral tension that builds core stability and anti-rotation strength.

Instructions

1. Connect a standard handle to a cable machine positioned at shoulder height.
2. Stand perpendicular to the cable machine with your side facing the tower.
3. Step away from the machine so you are approximately arm’s length from the pulley.
4. Grip the handle with both hands at the middle of your chest, with the cable creating lateral tension.
5. Position your feet hip-width apart with your knees slightly bent.
6. Ensure your core is braced and tight before pressing.
7. Press the cable away from your chest, fully extending your arms forward.
8. Hold the pressed position for a moment, maintaining core tension to resist the cable’s rotation.
9. Slowly return the handle to your chest in a controlled manner.
10. Complete all repetitions on one side, then face the opposite direction and repeat.

Tips

• The anti-rotation demand is the primary benefit - resist the urge to rotate your torso.
• Keep your feet firmly planted to maximize core activation.
• This exercise builds functional stability for all athletic movements.
• Start with a light weight to master the movement pattern before progressing.
• Maintain an upright posture with your chest up throughout.