Cable Pallof Press

oec:cable-pallof-press

A standing anti-rotation core exercise where a cable handle is pressed directly forward from the chest, challenging the trunk to resist rotational forces.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Pallof Press, Standing Cable Pallof Press, Cable Anti-Rotation Press

How to do it

Setup

Set a cable pulley to chest height and attach a single D-handle.
Stand perpendicular to the cable machine, holding the handle with both hands clasped around it.
Step away from the stack to create tension and assume an athletic, shoulder-width stance with knees slightly bent.

Movement

Begin with the hands held tight against the center of the chest.
Brace the core and press the handle straight out in front of the sternum until arms are fully extended.
Pause for one to two seconds at full lockout, resisting any rotational pull toward the weight stack.
Slowly bring the hands back to the chest with control to complete the rep.

Breathing

Inhale with hands at the chest, brace, and exhale steadily as you press forward and maintain the lockout.

Cues

Lock your hips forward.
Press in a straight line.
Do not let the cable twist you.

Common faults

Rotating the shoulders or pelvis toward the machine during the press.: Square your hips and shoulders forward and reduce the load if rotation occurs.
Pressing on an upward or downward angle.: Ensure the pulley is at sternum height and press directly forward in a horizontal line.
Rushing through reps without pausing at full extension.: Hold lockout for at least one second where the lever arm and anti-rotational challenge are highest.

Safety

Avoid using excessive loads that force the lumbar spine into twisting under tension.

Muscles

Internal oblique prime mover
External oblique prime mover
Transversus abdominis prime mover
Rectus abdominis synergist
Front deltoid synergist
Triceps brachii synergist
Serratus anterior synergist
Gluteus medius stabilizer
Gluteus maximus stabilizer

Joints

Thoracic spine: Isometric stabilization
Lumbar spine: Isometric stabilization
Shoulder: Flexion
Elbow: Extension, Flexion
Hip: Isometric stabilization

Details

Movement: Anti-rotation
Modality: Strength, Rehabilitation
Mechanics: compound
Force: push
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load; or Duration and Load
Load: external, weight stack

substitute for Plank Reach

Sources

wger: Pallof Press, by prevail90 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-pallof-press.json