Pallof Press
The Pallof Press primarily works the External Obliques, Transverse Abdominis, with secondary activation of the Internal Obliques, Rectus Abdominis and stabilizer support from the Anterior Deltoid, Erector Spinae. It is a cable isolation exercise at intermediate difficulty.
The Pallof Press is an intermediate isolation exercise performed with cable, following a anti rotation movement pattern. It primarily targets the External Obliques, Transverse Abdominis, with secondary engagement of the Internal Obliques, Rectus Abdominis. This is a bilateral pushing movement, meaning both sides work together to generate force.
Standing cable press against rotational resistance emphasizing core stability.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Push |
| Laterality | Bilateral |
| Primary | External Obliques, Transverse Abdominis |
| Secondary | Internal Obliques, Rectus Abdominis |
Muscles Worked
The External Obliques, and Transverse Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Internal Obliques, and Rectus Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
- Primary Muscle Transverse Abdominis (core)
Secondary Muscles
- Secondary Muscle Internal Obliques (core)
- Secondary Muscle Rectus Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Brace core and resist rotational force while maintaining stable position.
- Hold or press out against resistance.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Transverse Abdominis, External Obliques.
Tips & Common Mistakes
- Brace your core as if bracing for impact — create 360° tension around your midsection.
- Move deliberately and slowly; speed reduces the anti-rotation stimulus.
- Keep your hips square and avoid letting your torso twist.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques, Transverse Abdominis) and can be substituted based on your equipment or variation preferences.
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