Cable Pallof Press

Obliques, CoreCable Machine

The cable Pallof press is an anti-rotation exercise for the deep core and obliques. It teaches your torso to resist twisting forces and maintain stability.

How to do it

1Stand side-facing to a cable machine and hold the handle with both hands at chest height.

2Step away to create tension on the cable, setting your feet shoulder-width apart with knees slightly bent.

3Brace your core and press the handle straight out in front of you until your arms are fully extended.

4Hold for a second at full extension without letting the cable pull your torso toward the machine.

5Slowly pull your hands back to your chest while keeping complete control.

Common mistakes

Letting your torso rotate toward the stack, which takes the work off your core.

Shrugging your shoulders toward your ears, creating unnecessary tension in your neck and traps.

Using too much weight, forcing your hips out of alignment and breaking neutral spine position.

Breathing

Exhale as you press the handle forward. Inhale as you bring your hands back to your chest.

Make it harder or easier

To make it easier, lower the weight or step closer to the machine.

To make it harder, hold a 3–5 second pause with your arms fully extended.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.