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
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.
3Square the shoulders and hips and establish a stable stance.
4Position the resistance to pull across the body.
How to perform it
1Brace the trunk and press or hold the arms away from the body.
2Resist turning toward the resistance.
3Breathe behind the brace for the prescribed time or reps.
4Return slowly and repeat on the other side.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•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.
