Master the Cable Vertical Pallof Press for Core & Shoulder Strength

How to do the cable vertical pallof press

Last Updated on11 August, 2024 | 5:15 AM EDT

The cable vertical Pallof press is a very functional movement whereas the muscle-building benefits are secondary. Your body has to stabilize the resistance during the exercise and therefore, you develop core strength. Cables are a great training tool because they keep constant tension on the target muscles and they also allow for a freer range of movement than with machines.

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So, next time you train your core muscles, make sure to throw in the cable vertical Pallof press for additional gains!

Cable Vertical Pallof Press Details

Basic Information
Body Part	Core
Primary Muscles	Deltoids, Obliques, Pectoralis major, Rectus Abdominis, Serratus Anterior, Transverse abdominis
Secondary Muscles	Glutes, Hip Flexors, Quadratus lumborum, Triceps
Equipment	Cable Machine, Cable Attachment (Handle Or Rope), Adjustable Bench
Exercise Characteristics
Exercise Type	Stability
Movement Pattern	Brace
Force Type	Isometric
Unilateral/Bilateral	Unilateral
Compound/Isolation	Compound
Bodyweight Exercise	No
Training Parameters
Difficulty Level	Intermediate
Target Training Goals	Functional Fitness
Suitable Workout Phases	Main workout
Risk Level	Low
Weight Category	Moderate (e.g., medium dumbbells, kettlebells)

Recommended Rep Ranges

Goal	Rep Range
Strength	8-12
Hypertrophy	8-12
Endurance	12-20
Power	3-6
Muscular endurance	8-15
Stability core	8-12
Flexibility mobility	8-12

Similar Exercises

Exercise Instructions

Attach a single grip handle to chest level on the cable pulley.
Then, stand so your left side if facing the pulley and grab the handle with both hands.
Now, with both hands touching your chest, press the cable upward.
Bring it back down and complete the ideal number of reps.

Variations & Tips:

Use a light or moderate weight to maintain proper form because your body has to stabilize the weight during the movement.
The cable vertical Pallof press is more of a functional movement rather than a muscle-building exercise.

Watch: How to do the cable vertical Pallof press

If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.