How to do the Cable Pallof Press
Step by step
- Set a cable at about chest height and stand side-on, holding the handle with both hands.
- Step out to put tension on the cable and hold the handle at your chest.
- Brace your core so the cable cannot twist you toward the stack.
- Press your hands straight out in front of your chest and hold briefly.
- Bring your hands back slowly, finish your reps, then turn to face the other way and repeat.
The thing people get wrong
The job is to resist rotation, not create it. Keep your hips and shoulders square to the front; do not let the cable turn you.
Coaching cue
Press out slowly and hold your arms straight for a two count on every rep.
Make it easier or harder
- Easier: Step closer to the stack so the sideways pull is lighter.
- Harder: Step further away, or press the handle overhead at the end of each rep.
Muscles worked
- Primary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.