Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Exercise Guides

Cable Horizontal Pallof Press (Core)

How to do the cable horizontal pallof press

Malik, DPT

Written by Malik, DPT

Last Updated onMay 12, 2019

Pallof Press

The Pallof press is a great isolation exercise for core strength and stabilization. It’s a functional movement which allows you to remain stable during external forces applied and this builds maximum core strength. Now, you won’t often see people implementing this exercise but it’s very effective and has its benefits for people at all levels of training.

But you want to train with relatively moderate weight to perform the movement properly and to work the target muscles sufficiently. The Pallof press makes a great addition to your exercise routine as it’ll help you to develop better overall core function.

In This Exercise:

  • Target Muscle Groups: Internal and External Obliques
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Cable machine
  • Difficulty: Beginner

Exercise Instructions

  1. Set up a single grip attachment to a cable pulley about sternum (Lower chest) height.
  2. Then, with your left side facing the cable pulley, grip the handle with both hands and hold it against your sternum. Keep your feet hip-width distance apart.
  3. Now, press the cable forward until your arms are straight. You should feel resistance from the cables on your left side but don’t allow it to move your torso. Exhale during this portion of the exercise.
  4. Slowly bring the cable back to your sternum and repeat for the desired number of reps. Inhale during this portion of the exercise.
  5. Now, turn to your right side and repeat the exercise.

Variations & Tips:

  • Train with a weight that you can do higher reps with. Using too much weight defeats the purpose of the exercise.
  • Keep your torso and body stable during the press. Do not let the cables pull you to either side.
  • Avoid allowing your knees to cave inward. Try to keep your knees pointed forward with legs straight.
  • The Pallof press is used for core stabilization and functional strength.

Watch: How to do the cable horizontal Pallof press

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Core Exercise Guides
Previous Post

Standing Twisting Cable High Row (Back)

Next Post

How To Do Barbell Rack Pull (Back)

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Plank Knee To Elbow Guide

Plank Knee to Elbow – Muscles Worked, How-To, Benefits, and Alternatives

The plank is a popular exercise. As well as being an excellent general abs strengthener, it also teaches you how...

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead...

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

The Smith chair squat is a great exercise for many reasons - it's good for beginners, is a safe way...

Kettlebell Figure 8 Guide

The Kettlebell Figure 8: Muscles Worked, How To, Benefits and Variations

The kettlebell figure 8 is a variation of the kettlebell swing that involves swinging a kettlebell in between and around...

Best Cable Exercises For Triceps

11 Best Cable Exercises for Bigger, More Sculpted Triceps

The biceps might be the most famous muscle in the human body, but if you really want arms you can...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Sit Ups Calories Burned Calculator

How Many Calories Do You Burn Doing Sit-up?

Plank Knee To Elbow Guide

Plank Knee to Elbow – Muscles Worked, How-To, Benefits, and Alternatives

2022 New York Pro Results

2022 New York Pro Results and Recap

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.