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Exercise library · Abs

Pallof press

Trunk rotation for the abs on a cable.

How to do it

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Stand side-on to the cable

  1. Starting position

    Stand side-on to a chest-high cable, set your feet shoulder-width apart and hold the handle at your chest with both hands.

  2. The movement

    Press the handle straight forward, keep your torso facing ahead and bring your hands back to your chest.

Most common mistake

Don't let the cable rotate your torso, brace your abs and keep your shoulders and hips facing forward.

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Muscle group
Abs
Equipment
Cable
Where
Gym
Logged as
Weight × reps

Muscles worked

The Pallof press is an anti-rotation exercise: the cable tries to twist you, and your trunk works to resist it. The obliques and the deep transversus abdominis do most of the work, with help from the rectus abdominis. Your glutes and the muscles around your hips keep your pelvis still, while your shoulders and chest hold your arms out. You make it harder with more weight, but also by bringing your feet closer together or doing it kneeling, because you then have a smaller base to work from.

Common mistakes

  • Leaning away from the cable. When the weight is too heavy, it is easy to lean your upper body sideways to resist. Stand tall with your weight spread evenly over both feet, and lower the weight if you cannot.
  • Arching your back or pushing your hips forward. Your abs switch off and your lower back takes over. Bend your knees slightly, keep your ribs down and squeeze your glutes a little, so your pelvis stays neutral.
  • Rushing the reps. The hard part is holding still with your arms straight, not pressing them out. Hold your straight arms still for a second or two on every rep before bringing your hands back.

Variations and alternatives

  • The band Pallof press is the same exercise with a resistance band, for training at home.
  • The cable woodchopper uses the same cable but lets your trunk rotate under control instead of resisting.
  • The side plank trains the side of your trunk without equipment and is a good complement.
  • Plank shoulder taps also train you to resist rotation, in a plank and without a cable.

Sets and reps

The Pallof press is about control, not heavy weight. Many people do 2 to 3 sets of 8 to 12 reps per side, with a short pause in the straight-arm position on every rep. You can also hold your arms straight for 10 to 30 seconds per side instead of counting reps. Do the same amount on both sides. The guide to sets and reps explains how to choose.

Make it harder in small steps: hold the pause longer, bring your feet closer, do it kneeling or go up one step in weight. That is progressive overload, even in a core exercise. If your back hurts, stop the exercise and have it looked at by a doctor or physiotherapist.

Swap for

Taken, or missing the equipment? The same movement with something else.

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