How to do the Pallof Press
- Stand sideways to the cable machine with the handle at chest height.
- Step away until you feel a pull, holding the handle close to your chest.
- Press the handle straight out, keeping your body facing forward.
- Slowly return to the starting position and repeat on the other side.
Full technique — 7 steps
- Set the cable or band at chest height and stand sideways to the anchor.
- Hold the handle at your sternum with both hands and step out until tension builds.
- Place your feet about hip to shoulder width apart with a slight knee bend and hips level.
- Tighten your stomach and keep your ribs in line with your pelvis without leaning toward the anchor.
- Press the handle straight out from your chest until your elbows are fully extended.
- Hold the arms-out position briefly while preventing any torso or hip rotation.
- Bring the handle back to your chest under control and complete all reps before switching sides.
Common mistakes
- Torso turning toward the cable
- Leaning away from the anchor
- Letting ribs flare upward
- Pressing on a diagonal path
- Shifting weight between feet
Form cues
- Press straight from sternum
- Keep ribs down
- Keep hips square
- Exhale on the press
- Own the extended position
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Resistance Band Pallof Press
- This exercise Pallof Press
Too hard for now? Start with the Resistance Band Pallof Press.
Quick answers
What muscles does the Pallof Press work?
Primary: Obliques 10/10. Also works: Abs 7/10, Lower back 2/10.
When should I do the Pallof Press in a workout?
Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.
How many sets and reps of the Pallof Press?
Muscle growth: 3–4 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.
What is an easier version of the Pallof Press?
Resistance Band Pallof Press (Beginner).
