Pallof Press
The Pallof Press isolates the Abdominals through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The chest and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Pallof Press
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Pallof Press work?
The Pallof Press primarily works the Abdominals. Secondary muscles include the Chest, Shoulders, Triceps, which assist during the movement.
Is the Pallof Press good for beginners?
Yes, the Pallof Press is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Pallof Press?
You need cable to perform the Pallof Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.