Pallof press
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Muscles worked
- High load
- Core
- Medium load
- Obliques
- Low load
- Delts · Front
How to do it
Stand side-on to a cable at chest height, holding the handle at the sternum with both hands, feet about hip width. Press the hands straight out and back in while refusing to let the cable rotate you — resisting that rotation is the exercise. Press slow and return slow; if the torso twists, move closer to the stack or lighten the weight.
Form cues
- Resist the rotation — that is the exercise
- Press slow, return slow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.