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Cable Pallof Hold

Intermediate

A cable exercise performed standing perpendicular to the machine, focusing on high core tension to resist rotation. Excellent for developing anti-rotational stability and oblique strength.

About Exercise

Equipment

Single Cable Machine, Handle Cable Attachment

Difficulty

2/5 • Intermediate

Primary Muscle Groups

Abs, Obliques

Secondary Muscles

Glutes, Lower Back

Popularity Score

Goals

Stability

Strength

Endurance

Training Style

Functional Training

Sports Performance

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Abs

10/10

Rectus Abdominis, Transverse Abdominis

Obliques

9/10

External Obliques, Internal Obliques

Glutes

5/10

Glute Max

Lower Back

4/10

Erector Spinae

Programming

Typical Rep Range

5-15 reps

Rest Between Sets

30-90 seconds • Rest briefly between sides, and longer between sets.

How to Perform

Set the cable pulley to chest height and attach a single handle. Stand perpendicular to the machine, grasping the handle with both hands pressed against your sternum. Step away from the machine to create initial tension.

Establish a stable, shoulder-width stance and brace your core tightly to lock the spine.
Slowly press the handle straight out in front of your chest until your arms are fully extended.
Maintain this extended position, resisting the cable's attempt to twist your torso toward the stack.
Hold the position for the prescribed duration while maintaining tension and steady breathing.
Control the handle back to the chest and switch sides for the next set.

Coaching Tips

Form Cues

Brace the core hard
Resist rotation
Shoulders square
Keep hips forward
Press handle slowly

Breathing

Inhale deeply and brace the core before initiating the press, then maintain steady, shallow breathing throughout the isometric hold.

Tempo

2-0-2

Range of Motion

The hold is performed with arms fully extended straight out from the chest, ensuring the torso remains stable and square to the front.

Safety

Safety Notes

Start with a light weight to ensure proper anti-rotation technique before increasing load.
Maintain a neutral spine; avoid arching or rounding your lower back.