Video Coming Soon
We're working on adding video demonstrations for this exercise.
Cable Pallof Press
A standing anti-rotation exercise using a cable machine to strengthen the obliques and deep core stabilizers by resisting the lateral pulling force while pressing the weight away.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Triceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
6/10Rectus Abdominis, Transverse Abdominis
Shoulders
4/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Keep rest minimal when used for core endurance circuits.
How to Perform
Set the cable pulley to chest height and attach a handle. Stand perpendicular to the machine, grasping the handle with both hands at your sternum, taking a few steps away until the cable is taut.
- Brace your core tightly, resisting the cable's rotational pull.
- Slowly press the handle straight forward until your arms are fully extended.
- Hold the extended position briefly, maintaining maximum core tension.
- Control the cable back toward your chest, keeping your torso stable.
- Complete all reps on one side, then switch to face the opposite direction.
Coaching Tips
Form Cues
- Lock your ribs down.
- Press straight out.
- Hips and shoulders forward.
- Anchor your feet.
Breathing
Exhale forcefully and brace your core as you press the cable out; inhale as you slowly return the cable to your chest.
Tempo
2-1-1
Range of Motion
Extend the arms fully until the handle is directly in front of the chest, maintaining a static, neutral torso position.
Safety
Safety Notes
- Focus on core stability; the pressing action is secondary.
- Maintain a neutral spine throughout the movement.
- Stop the set immediately if you cannot control rotation.
Spotting
Not recommended; reduce the weight or widen the stance if stability is compromised.
Common Mistakes
- Allowing the torso to rotate inward toward the machine.
- Failing to fully extend the elbows.
- Leaning away from the resistance.
- Using excessive weight that compromises form.
When to Avoid
- Acute back pain or known spinal instability issues.
Flexibility Needed
- Good thoracic spine stability.
Build Up First
- Basic core bracing competency.
Also known as
Pallof Press, Cable Core Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Pallof Press
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Pallof Hold
Single Cable Machine, Handle Cable Attachment
Abs
Resistance Band Pallof Press
Bands
Obliques
Cable Chop
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Chop (High to Low)
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Low-to-High Chop
Single Cable Machine, Handle Cable Attachment
Obliques
Resistance Band Pallof Hold
Bands
Abs, Obliques
Cable Chest Press
Single Cable Machine, Handle Cable Attachment
Chest
Cable Seated Russian Twist
Single Cable Machine
Obliques
Cable Seated Row
Single Cable Machine
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
