Pallof Press
- Main muscle
- Core
- Also works
- Shoulders
- Difficulty
- Beginner
- Movement
- Core · Single-joint
Equipment
- Cable machine
How to do it
- Set the pulley at chest height with a single handle and stand side-on to the machine.
- Hold the handle with both hands, step out until the cable is tight, feet hip-width, knees soft and hands at the middle of your chest.
- Press your hands straight out in front of you without letting your body twist, then pause.
- Bring your hands back to your chest slowly; finish your reps, then turn around to work each side.
Do all reps on one side, then switch.
Beginner tip: Resist the pull and keep your body facing straight ahead.