Pallof Press
The Pallof Press is an anti-rotation exercise that strengthens the deep core and obliques.
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Pallof Press
The Pallof Press is an anti-rotation exercise that strengthens the deep core and obliques.
Muscles Involved
- Obliques and transverse : resist rotation
- Deep core : stabilizes trunk
- Shoulders : hold arms in front
Step-by-Step Instructions
Step 1 — Position
Standing sideways to cable, hands on handle against chest.
Step 2 — Extension
Push hands in front, arms extended. Resist rotation toward the cable.
Step 3 — Hold
Hold 2-3 seconds with arms extended.
Step 4 — Return
Bring hands back to chest.
Sets and Reps
3 sets of 10-12 reps per side.
Common Mistakes
- Turning toward cable : the goal is to resist rotation
- Bent arms : fully extend for maximum lever arm
- Shoulders rising : keep them low
Safety Tips
One of the best exercises for back health and core stability. No risk if executed correctly.
Variations
- Kneeling Pallof press : eliminates legs
- Pallof press in squat : combined activation
- Isometric Pallof hold : holding arms extended
Who Is This Exercise For?
All levels. Essential for rehabilitation and athletic performance.