Pallof press

The Pallof press is an isometric exercise that trains core stability. It involves resisting rotation from a cable or band, developing what is sometimes called "anti-rotation" core strength. It is most often seen in programs for athletes who compete in sports that test strength, power, and functional movements. It can be trained in timed holds or for reps by pressing the cable or band away from the body.


  1. Builds abdominal strength and muscle control
  2. Works the upper and lower body isometrically to maintain position
  3. Can also be performed with bands if cables are unavailable

Pallof press Images


Pallof press Instructions

Pallof press muscle diagram
  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.