Cable Pallof Press
Core anti-rotation: push the cable out in front of you while resisting the twist of your torso.
- Primary muscleCore
- EquipmentCable machine
- MovementCore
- LevelBeginner
- Core
- Cable machine
How to do the Cable Pallof Press
4 steps, in the order you do them.
- Set the cable at chest height and stand sideways, holding the handle with both hands against your sternum.
- Place your feet shoulder-width apart, knees slightly bent and abs tight.
- Extend your arms out in front without letting your torso rotate toward the cable.
- Hold for a second and bring it back to your chest. Finish your reps and switch sides.
Muscles worked
Common Cable Pallof Press mistakes
What goes wrong most often when you do the Cable Pallof Press, and how to fix it.
Your torso turns toward the pulley as you extend your arms.
Brace your abs and glutes and keep your chest facing forward as you press.
You stand too close to the pulley and the cable doesn't pull sideways.
Walk away from the machine until the cable pulls sideways even with the handle at your chest.
Your arms extend on a diagonal toward the pulley.
Press the handle straight out from your sternum, with your hands at the center of your body.
Alternatives to the Cable Pallof Press
They work the core with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 10–12
- Rest0:45
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Core specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 0:45 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Pallof Press
See all routines →More core exercises
Bicycle CrunchCore · Bodyweight
Side PlankCore · Bodyweight
Bird DogCore · Bodyweight
Hanging Leg RaiseCore · Pull-up bar
Frequently asked questions
What muscles does the Cable Pallof Press work?
The Cable Pallof Press works mainly the core.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 45 seconds of rest.
Which routines include the Cable Pallof Press?
It appears in 1 of the 36 Mobbe routines, such as Core specialization · Beginner.