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Abs
Pallof Press
A cable anti-rotation press training the trunk to resist twisting rather than generating rotation.
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Target
Abs
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
10-12 per side
Execution
How to perform
1. Set a pulley at chest height and stand side-on with feet planted.
2. Hold the handle at your chest with both hands, brace and keep your hips facing forward.
3. Press your hands forward without letting the cable rotate your shoulders or hips.
4. Pause briefly, return slowly to your chest and complete both sides.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Set a pulley at chest height and stand side-on with feet planted
- 2Hold the handle at your chest with both hands, brace and keep your hips facing forward
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.