Cable Pallof press
General guidance. This page has not been reviewed by a qualified professional yet.
Cable Pallof press. Press hands forward and resist the cable's pull to rotate you. Return and work the other side.
How to do this exercise: Cable Pallof pressSetup · movement · load
- Set your position
Stand side-on to a pulley set around chest height, holding the handle with both hands at your chest.
- Make the movement
Press hands forward and resist the cable's pull to rotate you. Return and work the other side.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not turn toward the pulley or hold your breath.
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- Machine-displayed load
Main muscles
Obliques
Supporting muscles
Abs
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Stand side-on to a pulley set around chest height, holding the handle with both hands at your chest.
- Press hands forward and resist the cable's pull to rotate you. Return and work the other side.
Common mistakes
- Do not turn toward the pulley or hold your breath.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.