Pallof Press

How to do the Pallof Press

1. Connect a standard handle to a tower, andif possibleposition the cable to shoulder height. If not, a low pulley will suffice.
2. With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm"s length away from the pulley, with the tension of the weight on the cable.
3. With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
4. Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
5. Hold the repetition for several seconds before returning to the starting position.
6. At the conclusion of the set, repeat facing the other direction.

Muscles worked

Role	Muscles
Primary	abs
Secondary	chest, shoulders, triceps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight

Harder than the Pallof Press

Hanging Pike expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell Hanging Leg Raise expert · Bodyweight

Superset the Pallof Press with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Pallof Press work?

The Pallof Press primarily works the abs, with the chest, shoulders, and triceps as secondary movers. Suspended Fallout, Otis-Up, and Pallof Press With Rotation train the same muscle, across 9 equipment types.

What equipment do you need for the Pallof Press?

A Cable Machine. Without a cable machine, Spider Crawl, Alternate Heel Touchers, and Crunch - Hands Overhead train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Pallof Press suitable for beginners?

Yes, the Pallof Press is rated beginner. Hanging Pike, Barbell Ab Rollout - On Knees, and Hanging Leg Raise are the progressions from here.

Where should the Pallof Press go in a workout?

Late — the Pallof Press is isolation work, so it follows your compounds. Supersetting it with Hyperextensions (Back Extensions) and Stiff Leg Barbell Good Morning cuts session time without extra rest.

Similar exercises

Suspended Fallout Other Equipment Otis-Up Other Equipment Pallof Press With Rotation Cable Machine Spider Crawl Bodyweight Bent Press Kettlebell Double Kettlebell Windmill Kettlebell