Core · Obliques
Pallof press
How to do the Pallof press with a cable or band: setup, why it trains your core without flexing your spine, common mistakes and progressions.
| Focus | Obliques · glutes, transverse abdominis |
| Movement | Core stability |
| Equipment | Cable |
| Suggested sets | 3 × 12 c/lado |
| Estimated time | ≈ 6 min |
| Joints loaded |
The Pallof press is an anti-rotation core exercise: standing sideways to a cable, you press the handle forward and hold it without letting the cable twist you. Your abs work to keep your torso still, which is their main job in daily life and sport. It does not require flexing your spine, so it is usually very easy on the lower back.
Muscles worked
The obliques and transverse abdominis resist rotation. The glutes and hip muscles stabilize the pelvis.
How to do it
- Set the pulley at chest height with a single handle. Stand sideways to the machine, one or two steps away.
- Hold the handle with both hands in front of your chest. Feet shoulder-width apart, knees slightly bent.
- Brace your abs and glutes.
- Press the handle forward until your arms are straight without letting your torso rotate toward the pulley.
- Hold for 2–3 seconds and bring the handle back to your chest. Finish your reps and switch sides.
Common mistakes
- Twisting your torso or hips toward the pulley.
- Too much weight: if you cannot stop the rotation, go lighter.
- Arching your back or pushing your hips forward.
- Holding your breath.
Progressions
- Easier: less weight or standing closer to the pulley.
- Harder: kneeling (tall or half-kneeling), or holding your arms out for 10 seconds.
- With a resistance band at home.
Do 8–12 reps per side.
Precautions
It does not load any joint significantly. It is one of the most recommended core options with lower-back pain.
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.