# Pallof Press (Cable)

> A standing cable press that trains your abs and obliques to resist twisting.

Page: https://fitnessie.app/exercises/pallof-press/
Type: Cable · Core
Demo video: https://fitnessie.app/demos/pallof-press-cable/e96ec6c3413ce67a.mp4

## How to do it

1. Set a cable at chest height and stand side-on to it, a few steps out, feet about hip width.
2. Hold the handle with both hands at the center of your chest.
3. Press the handle straight forward until your arms are fully extended.
4. Pause, resisting the pull, then bring the handle back to your chest.

## Key cues

- Hips and shoulders stay square
- Press in a straight, level line
- Resist the pull at full extension
- Soft knees, feet still

## Common mistakes

- Twisting toward the weight stack
- Letting the handle drift up or down as it moves out
- Standing too close so there is little pull to resist
- Leaning away from the cable

## Muscles worked

- Primary: Obliques and abs

## Equipment

Cable machine and d-handle.

## References

- [StrengthLog: Pallof Press](https://www.strengthlog.com/pallof-press/)
- [PureGym: Pallof Press](https://www.puregym.com/exercises/abs/pallof-press/)
- [Speediance: Pallof Press With Cable](https://www.speediance.com/blogs/fitness/pallof-press-with-cable)