Cable Pallof press
- Intermediate
- Cable
Arms out front, torso does not rotate
Muscles worked
- Primary:
- Core
- Secondary:
- Glutes
How to do it
- Set the pulley at chest height, stand side-on to it and hold the handle with both hands against your sternum.
- Step away to tension the cable, feet shoulder-width apart.
- Press your hands straight out without letting the cable rotate your torso, hold for 2 s and bring them back.
Common mistakes
- Letting your torso turn toward the pulley as you press out.
- Arching your lower back to resist the pull.
Tips
- The further you stand from the pulley, the harder it gets: progress distance before weight.
- Brace your glutes and abs as if someone were about to push you.