Cable Pallof Press

Cable Pallof Press is a trunk control - anti-rotation exercise involving Internal and external obliques, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques, Transversus abdominis
Secondary muscles: Transversus abdominis, Gluteus medius, Deltoid
Exercise type: Trunk control - anti-rotation

Exercise technique

Pulley
Set the handle at chest height and stand sideways to the cable tower.
Grip
Hold the handle with both hands in front of your chest.
Base
Stand shoulder-width apart with soft knees.
Stabilize
Keep your pelvis and chest facing the same direction and resist being turned toward the cable.
Press
Extend your hands straight forward from your chest.
Hold
Pause briefly with your arms extended and your torso stable.
Return
Bring your hands back to your chest along the same line, then switch sides.

Key technique points

Stay upright against the cable pull.
Keep your hands at chest height.
Point your knees and pelvis forward.
Exhale as you reach.
Choose a load that does not rotate your torso.
Keep the handle centered.

Common mistakes

Turning toward the cable

Do not let your chest be pulled toward the tower as your arms extend.

Leaning sideways

Do not bend your waist sideways instead of resisting rotation.

Lowering the hands

Do not lower the pressing line to abdominal level to shorten the lever.

Choosing too much load

Do not turn the movement into a pull with resistance that prevents torso alignment.

Locking the knees

Do not stiffen lower-body support and lose the ability to adjust your balance.

Shifting backward

Do not compensate by moving your body weight away from the cable during the press.

Frequently asked questions