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Home » Exercise Guides » Core

Master the Cable Vertical Pallof Press for Core & Shoulder Strength

How to do the cable vertical pallof press

Written by Dr. Malik

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

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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
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-20
Power3-6
Muscular endurance8-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Dumbbell Lying Rear Lateral Raise: Target Your Shoulder Muscles
  • Mason Twist: Strengthen Your Core and Improve Stability
  • Ultimate Devil Press: Full-Body Workout for Strength & Tone
  • Power Up Your Shoulders: Band Shoulder Press Guide

Exercise Instructions

  1. Attach a single grip handle to chest level on the cable pulley.
  2. Then, stand so your left side if facing the pulley and grab the handle with both hands.
  3. Now, with both hands touching your chest, press the cable upward.
  4. 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.

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Categories: Core Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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