Pallof Press

Obliques, Abs, CoreCable Machine or Band

The Pallof press is an anti-rotation exercise designed to build core resistance to twisting. It strengthens the obliques and rectus abdominis while stabilizing your pelvis and lower back, making it accessible for all fitness levels.

How to do it

1Stand side-facing to the cable machine, holding the handle with both hands at your chest.

2Step out to create cable tension, set your feet shoulder-width apart, and keep a soft bend in your knees.

3Brace your core and press your hands straight out in front of you.

4Hold the lockout for one to two seconds without letting your torso twist.

5Slowly pull the handle back to your chest while keeping your torso completely still.

Common mistakes

Rotating your hips or shoulders toward the stack, taking work off the core.

Rushing the reps without locking out and holding at full extension.

Holding your breath or arching your lower back as you press out.

Breathing

Exhale as you press the handle out in front of you, and inhale as you bring it back to your chest.

Make it harder or easier

To make it easier, lighten the weight or perform it kneeling; to make it harder, increase the hold time at full extension.

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.