Pallof press

Obliques and transverse abdominis (anti-rotation).

Pallof press: Hands at the chest
Hands at the chest
Pallof press: Arms straight
Arms straight
Watch videos on YouTube

How to do it

  1. Set the pulley at chest height. Stand side-on to the machine and hold the handle with both hands at your chest.
  2. Step away from the machine to get tension. Feet hip-width apart, knees slightly bent.
  3. Extend your arms straight ahead without letting the cable rotate you.
  4. Hold for 1-2 s and bring your hands back to your chest.
  5. Do all the reps on one side, then switch.

Cues

  • The goal is NOT to move: your torso resists the twist.
  • Glutes squeezed and ribs closed.
  • If it rotates you, stand closer or lower the weight.

Common mistakes

  • Rotating your torso towards the machine.
  • Arching your back.
  • Doing it fast.

A good complement to anti-extension work (plank, dead bug): it trains the core without loading the lower back.

Photos: free-exercise-db (public domain).

Want a plan that includes this exercise?

AppGym builds a plan that fits you, tells you what weight to use on every set and lets you know when to go up, deload or ease back in after a break.

Create my plan