AbdominalsBeginner

Pallof Press

Strength movement using Cable.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AbdominalsSupporting Chest, Shoulders, Triceps

Movement instructions

1
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
2
With 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.
3
With 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.
4
Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
5
Hold the repetition for several seconds before returning to the starting position.
6
At the conclusion of the set, repeat facing the other direction.

Technique guidance

Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.

Keep the movement within a comfortable range and avoid forcing the spine or knees.
Start with light resistance until you can control both directions.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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