Pallof Press
Learn how to do pallof press with a clear setup, controlled movement, and a technique you can repeat.
How to do pallof press
- Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
- 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.
- 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.
- Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
- Hold the repetition for several seconds before returning to the starting position.
- At the conclusion of the set, repeat facing the other direction.
Pallof Press: muscles worked
Primary focus: abdominals and trunk. Supporting muscles: Chest, Shoulders, Triceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do pallof press?
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice. 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. 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.
What muscles does pallof press work?
Pallof Press primarily trains the abdominals and trunk, with the chest and shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for pallof press?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of pallof press?
Related options include Pallof Press With Rotation, Standing Cable Wood Chop, Bosu Cable Crunch With Side Bends. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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