Pallof Press is a isolation anti-rotation exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Pallof Press. Follow the written setup for this equipment variation.
Set up
1Set the pulley height before selecting the load.
2Stand or sit far enough away to keep cable tension at both ends of the repetition.
3Set the resistance and body position so the ribs begin stacked over the pelvis.
4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
1Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
2With 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.
3With 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.
4Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
5Hold the repetition for several seconds before returning to the starting position.
6At the conclusion of the set, repeat facing the other direction.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•Keep the cable aligned with the moving limb from start to finish
•Belt buckle and sternum face forward
•Stay tall
•Exhale without losing position
Common mistakes
•Rotating toward the cable
•Leaning away from resistance
•Using too narrow a stance to control
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
