Pallof Press

Set a cable pulley to chest height and attach a D-handle. Stand sideways to the machine holding the handle at your chest with both hands. Press the handle straight out in front of you, resisting the rotational pull of the cable, then bring it back to your chest.

Pro Tips

• The goal is anti-rotation — resist the cable pulling you sideways
• Keep your hips and shoulders square throughout the movement
• Try holding the extended position for 2-3 seconds to increase time under tension

Muscles worked

Primary: Obliques (internal and external) and transverse abdominis — the muscles responsible for resisting trunk rotation. The Pallof press is an anti-rotation exercise: the cable pulls the torso toward it, and the core resists. This is the opposite of woodchops, which train through rotation.

Supporting: Rectus abdominis (anti-flexion stability), erector spinae (anti-rotation from the opposite direction), glutes and hips (providing a stable base against which the core can brace), shoulder stabilisers (controlling the arm position throughout the press).

Common mistakes

Hips rotating with the press: If the hips turn toward or away from the cable during the press, the legs and hip muscles are contributing to the rotation resistance instead of the core. Hips and shoulders must remain square to the direction of press throughout.

Standing too close to the cable: The rotational force from the cable is greatest when the cable runs perpendicular to the body. Standing very close to the pulley creates a pulling angle that reduces the anti-rotation demand. 3–4 feet sideways from the cable stack is a reasonable starting distance for most setups.

Pressing too quickly: A fast press reduces time under tension for the anti-rotation demand. The press and return should be controlled, with an optional held position at full extension to maximise core engagement.

Confusing it with a pressing exercise: The Pallof press is not primarily a pressing exercise — it is a core stabilisation drill. Aching biceps or fatigued shoulders after Pallof pressing suggest that the arms are contributing force they shouldn’t. The core should be the limiting factor, not the arms.

Programming notes

The Pallof press is one of the best anti-rotation core exercises available and appears in functional strength programmes, athletic preparation, and as a rehabilitation exercise for lower back and hip stability. Unlike crunches or planks, it trains the core in the plane of movement most relevant to real-world activities (resisting rotation while performing upper-body actions).

Typical programming: 2–3 sets of 10–15 repetitions per side. It is often included in warm-up protocols or as a core finisher at the end of a session. Progression is by increasing cable load or increasing hold time at full extension.

Frequently asked questions

How heavy should the cable be for the Pallof press?

Start light — most lifters use far less weight than they expect. The cable should create meaningful rotational tension without pulling your hips out of position. A weight that lets you hold the extended position for 2–3 seconds with square hips is correct. If your torso is rotating or your arms are shaking, reduce the load. Progress by adding small increments once you can perform 15 controlled reps per side with a deliberate hold.

What is the difference between the Pallof press and a cable woodchop?

The woodchop moves through rotation — you rotate toward and away from the cable. The Pallof press resists rotation entirely; the cable tries to pull you sideways and your core’s job is to prevent any movement. Both train the obliques and deep core, but the Pallof press is a stabilisation drill while the woodchop is a dynamic rotational drill. For most lifters, building anti-rotation strength with the Pallof press first provides a better foundation before adding dynamic woodchop variations.

Can I do the Pallof press without a cable machine?

Yes. You can replicate the anti-rotation demand using a resistance band anchored to a rack upright or a sturdy post at chest height. The band produces a similar lateral pull that the core must resist. Band tension is harder to quantify than cable weight, so set up at a distance where the band is taut but not at max stretch, and adjust your distance from the anchor point to control difficulty.