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Cable Pallof Press
Cable anti-rotation press targeting obliques and rectus abdominis to build core stability and resist spinal rotation; used for improving posture, balance, and lower back support.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Glutes
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
9/10Rectus Abdominis, Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach a single handle to a cable machine at chest height. Stand perpendicular to the machine with feet hip-width apart, gripping the handle at your chest.
- Brace your core and engage glutes.
- Press the handle straight out to full arm extension.
- Hold for 1-2 seconds resisting rotation.
- Slowly retract the handle to your chest.
- Maintain stable torso throughout.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Brace like taking a punch
- Keep hips and shoulders square
- Eyes forward, no twisting
- Drive through feet
- Squeeze shoulder blades
Breathing
Exhale as you press out; inhale as you retract while keeping core braced.
Tempo
3-2-1
Range of Motion
Extend arms fully forward at chest height without torso rotation; retract to chest without arching spine.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain present
- Maintain neutral spine to protect back
- Use soft knee bend
- Reduce weight if rotation occurs
Spotting
No spotting needed; perform solo with focus on control.
Common Mistakes
- Allowing torso rotation
- Rushing the press
- Over-arching lower back
- Locking knees
- Leaning toward cable
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Adequate shoulder flexion
- Hip stability
Build Up First
- Core bracing technique
- Basic standing posture control
Also known as
Pallof Press, Cable Anti-Rotation Press
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