Pallof Press
How to do the Pallof Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Chest, Shoulders, Triceps
Cable
How to do the 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.
Log it, see it on your body.
Every Pallof Press set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
More abs exercises
Pallof Press: common questions
What muscles does the Pallof Press work?
The Pallof Press primarily works the Abs. It also recruits the Chest, Shoulders and Triceps as supporting muscles.
Is the Pallof Press suitable for beginners?
Yes. The Pallof Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Pallof Press?
To do the Pallof Press you'll need a cable machine.
Is the Pallof Press a compound or isolation exercise?
The Pallof Press is an isolation exercise, it targets the abs through a single joint, which makes it useful for focused, targeted work.
How do I do the Pallof Press with correct form?
Connect a standard handle to a tower, and, if possible, position the cable to shoulder height. If not, a low pulley will suffice. Follow the full step-by-step above for the complete movement.
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