How to do a Pallof Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Pallof Press
Instructions for Proper Form
A core stabilization exercise that uses cable resistance to challenge the abs, obliques, and lower back. It’s effective for building core strength and stability, with the added benefit of improving posture and reducing lower back strain.
- Stand tall with your feet hip-width apart and the side of your body facing a cable machine a couple feet away.
- With the cable at shoulder height, grab ahold of the handle with both hands and position the handle in the middle of your chest allowing yourself to feel the tension from the cable.
- Keep your core braced as you exhale through pursed lips while extending your arms forward avoiding any faltering of the handle from the middle of your chest.
- Flex your elbows to return the handle to the starting position.
- Repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Pallof Press standards by male, female, weight, age and height
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Alternatives & Variations to Pallof Press
1. Standing Cable Core Twist
48.2 mSCORESWAPPED 217 TIMESStanding Cable Core Twist is a dynamic exercise that targets the entire core, with a particular focus on the obliques. This rotational movement enhances core stability, rotational strength, and the ability to generate power across the body. It's beneficial for athletes and those looking to improve functional strength.
2. Cable Wood Chop
76.3 mSCORESWAPPED 114 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
- Intermediate
- Abs
- Hi-Lo Pulley Cable
3. Ab Crunch Machine
96.1 mSCORESWAPPED 88 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
4. Cable Crunch
88.8 mSCORESWAPPED 86 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
5. Plank
92.8 mSCORESWAPPED 81 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Pallof Press and Twist
37.6 mSCORESWAPPED 80 TIMESPallof Press and Twist is a variation on the standard Pallof Press. This is an anti-rotation exercise that primarily targets your core. By adding a twist at the end of the press, you engage your obliques more and introduce a dynamic element to the movement. This variation is excellent for building stability, control, and strength in your core, particularly focusing on rotational resistance.
7. Dumbbell Side Bend
38.8 mSCORESWAPPED 65 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
8. Crunches
94 mSCORESWAPPED 62 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
9. Russian Twist
96.2 mSCORESWAPPED 55 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
10. Dead Bug
92.4 mSCORESWAPPED 42 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.