Pallof press
An anti-rotation core exercise: press a cable straight out and resist being twisted.
- Muscle group: Core
- Equipment: Cable machine
- Difficulty: Beginner
Also known as: Cable Pallof press, Anti-rotation press, Pallof-pres
How to do it
- Set a handle at chest height and stand side-on to the machine, holding it at your chest with both hands.
- Step away until there is tension, brace your trunk and press the handle straight out.
- Hold for a moment without letting your body rotate, then bring it back. Do both sides.
Common mistakes
- Letting the hips and shoulders turn toward the machine.
- Holding your breath instead of breathing steadily while braced.
Alternatives
Watch a video demonstration on YouTube
“How To Do A Pallof Press” by PureGym (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.