Pallof Press

Technique

How to perform Pallof Press

1. Set a cable pulley roughly level with your chest and attach a single handle.
2. Stand side-on to the pulley, hold the handle in both hands at your chest and step out until the cable is under tension.
3. Keep your feet planted, knees slightly bent and torso facing forward.
4. Press your hands forward while resisting the cable's attempt to turn your torso.
5. Bring your hands back toward your chest without rotating.
6. Turn around and repeat with the cable on the other side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.