How to do a Pallof Press

Authored by Fitbod

About Pallof Press

Sets Logged
91,424
Popularity Rank
681st
Difficulty
Beginner
Abs Strength
82 mSCORE 56th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Stand tall with your feet hip-width apart and the side of your body facing a cable machine a couple feet away.
  2. 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.
  3. Keep your core braced as you exhale through parse lips while extending your arms forward avoiding any faltering of the handle from the middle of your chest.
  4. Flex your elbows to return the handle to the starting position.
  5. Repeat with the opposite side.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight