Core · Isolation

Pallof Press

An anti-rotation press that trains the core to resist twisting.

MAIN MUSCLE
Obliques, Core
ALSO WORKS
Abs, Glutes
EQUIPMENT
Cable, Resistance band
LEVEL
Beginner
REPS
10-12
TEMPO
2-2-1

HOW TO DO IT

  1. Set a cable handle at chest height and stand side-on to the machine.

  2. Hold the handle at your sternum and step out to create tension.

  3. Press the handle straight out until the arms are extended.

  4. Hold briefly, bring it back and repeat, then switch sides.

COMMON MISTAKES

  • Letting the cable pull the torso around; resist rotation completely.
  • Standing too close to the anchor; step out until there is real tension.

TIPS

  • Press straight out from the sternum and hold for two seconds.

QUESTIONS

Which muscles does Pallof Press work?

The main muscle is Obliques, Core. It also works Abs, Glutes.

How many reps should I do?

FORGE suggests 10-12 reps for Pallof Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Pallof Press?

These train the same muscles: Side Plank, Cable Woodchop, Suitcase Carry.