Cable Horizontal Pallof Press (Core)

How to do the cable horizontal pallof press

Last Updated onMay 12, 2019

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

Set up a single grip attachment to a cable pulley about sternum (Lower chest) height.
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.
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.
Slowly bring the cable back to your sternum and repeat for the desired number of reps. Inhale during this portion of the exercise.
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.