How to Do Pallof Press: Muscles Worked & Proper Form

Muscles Worked in Pallof Press

Primary muscles worked:

• Obliques
• Abs

How to Do Pallof Press

1. Attach a handle in a cable machine at chest height and stand with your side facing the machine.
2. Grab the handle with both hands and stand with feet hip-width apart and knees slightly bent.
3. Pull the handle to your chest, engage your core, and then press your arms straight out in front of you without rotating your torso.
4. Hold briefly, then bring the handle back to your chest in a controlled motion.
5. Repeat for the desired number of repetitions, then switch sides.

Commentary

The Pallof Press is an excellent anti-rotation exercise that builds core strength and stability, particularly targeting the obliques. If you don’t have access to a cable machine, you could use a resistance band instead.