How To Do A Pallof Press
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The Pallof press is an anti-rotation core exercise. You stand sideways to a cable or band anchored at chest height, hold the handle at your chest and press it straight out in front of you while resisting the pull that tries to twist your body toward the anchor.
Instead of making the core bend or twist, it trains your core to stop unwanted movement, which is exactly what it does when you lift, run and carry things.
Pallof Press Quick Facts
| Primary Muscles | Obliques, deep core |
| Secondary Muscles | Abs, glutes, shoulders |
| Equipment | Cable station or resistance band |
| Level | Beginner |
| Sets And Reps | 3 sets of 8-12 reps per side |
How To Do A Pallof Press
- Set a cable or band at about chest height and stand sideways to the anchor.
- Hold the handle with both hands against the middle of your chest.
- Step away from the anchor until there is tension on the cable, and stand with your feet hip-width apart and knees soft.
- Brace your core and press the handle straight out in front of your chest.
- Hold for two seconds without letting your torso or hips rotate toward the anchor.
- Bring the handle back to your chest and repeat, then switch sides.
Pallof Press Form Tips
- Keep your hips and shoulders square to the front the whole time.
- Squeeze your glutes to lock in your stance.
- Make it harder by stepping farther from the anchor rather than adding a lot of weight.
- Breathe out as you press.
Common Mistakes To Avoid
- Letting the torso twist. If you rotate toward the anchor, reduce the load or step closer.
- Pressing up instead of out. Keep the handle at chest height.
- Locking the knees. Soft knees give you a stable base.
- Rushing the reps. The pause with arms extended is where the core works hardest.
Muscles Worked
The obliques and deep core muscles resist the rotation created by the cable. The abs and glutes help hold your posture, and the shoulders and chest press the handle out.
Pallof Press Variations
- Band Pallof Press: Anchor a resistance band for a home version.
- Half-Kneeling Pallof Press: Removes help from the legs.
- Pallof Press With Overhead Reach: Adds an overhead press at the end.
- Dead Bug: Another anti-movement core drill.
- Plank: A full-body anti-extension hold.
How Many Sets And Reps Should You Do?
Start with 3 sets of 8-12 reps per side. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Equipment For Pallof Press At Home
You need a cable that adjusts to chest height. A single cable attachment for your rack is enough, and an all-in-one trainer adds a second cable and more attachments. For a closer look, read our Force USA G12 review.
Train This At Home
Our Pick
MyRack Cable Crossover (One Side)
Adds a cable station to a MyRack for pushdowns, raises and crunches.
Check Price At Force USAUpgrade Pick
G12 All-In-One Trainer
Power rack, Smith machine, dual cables and leg press in one footprint.
Check Price At Force USAFrequently Asked Questions
What Does The Pallof Press Work?
Mainly the obliques and deep core muscles, trained to resist rotation.
Can You Do Pallof Press With A Band?
Yes. Anchor a band at chest height to a sturdy post or door anchor.
How Heavy Should The Pallof Press Be?
Light to moderate. Pick a load you can press out and hold without your torso twisting.
More Exercise Guides
- How To Do A Bicycle Crunch
- How To Do A Bird Dog
- How To Do A Dead Bug
- How To Do A Plank
- How To Do A Russian Twist
- How To Do A Cable Crunch
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.