How to Do the Pallof Press
The Pallof press is an anti-rotation exercise: you press a cable or band away from your chest and resist the pull trying to twist you toward the anchor. It trains your obliques and abs to keep your torso stable, which carries over to lifting, sprinting and throwing. It works for beginners and advanced lifters alike.
Log every set of your Pallof Press in Superlift
Muscles worked
Primary
- Abs
- Obliques
Secondary
- None to speak of
How to do the Pallof Press
- 1
Attach a handle to a cable at chest height, or anchor a band to a post.
- 2
Stand sideways to the anchor with your feet shoulder-width apart.
- 3
Hold the handle with both hands at your chest and step away to create tension.
- 4
Brace your abs and square your hips and shoulders forward.
- 5
Press your hands straight out in front of your chest without letting your torso twist.
- 6
Hold for one or two seconds.
- 7
Bring your hands back to your chest and repeat, then switch sides.
Form cues to remember
- Resist the twist, stay square
- Press straight out from the chest
- Squeeze glutes, brace abs
- Slow press and slow return
Pallof Press video tutorial
Common mistakes
Letting your torso rotate
Use a lighter weight and keep your hips and shoulders facing forward.
Using too much weight
Choose a load you can hold steady for the full rep.
Leaning away from the cable
Stay tall with weight even on both feet.
Rushing the reps
Pause for two seconds at full extension.
Sets and reps
| Endurance | 3 sets of 10–12 reps per side, 45 sec rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps per side with a 3-second hold |
Keep the load light enough that your torso does not twist; if your lower back arches, step closer or reduce the weight.
Superlift for iPhone
Track your Pallof Press and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Pallof Press FAQ
What muscles does the Pallof press work?
The obliques and deep abs work hardest, with the shoulders and glutes helping to stabilize. The goal is resisting rotation, not creating it.
Cable vs band for the Pallof press?
A cable gives steady tension through the full rep. A band is cheaper and portable, but the resistance grows as you press out.
How do I make the Pallof press harder?
Step further from the anchor, press with a longer hold, or use a split or half-kneeling stance. Making it slower also helps.
