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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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