Cable Pallof press
EquipmentCable Machine
TypeCompound
DifficultyIntermediate
Primary:Core
Tertiary:Front Delts, Upper Back
Stabilizer:Glutes, Hip Muscles
📋 How to Perform
- Stand sideways to the cable machine with your feet shoulder-width apart, and grab the handle of the cable with both hands at chest level.
- Step away from the machine, so there is tension on the cable.
- Engage your core muscles by pulling your belly button towards your spine and keeping your back straight.
- Slowly press the handle straight out in front of your chest, while keeping your arms extended.
- Hold the position for a few seconds, making sure to maintain your core engagement and control of the cable.
- Slowly return the handle back to your chest, while maintaining tension on the cable.
- Repeat for the desired number of repetitions, and then switch sides and perform the exercise again.
⚠️ Common Mistakes to Avoid
- Standing too close to the stack, which angles the cable along the arms and cuts the rotation to resist.
- Letting the handle drift toward the machine as you press, which shortens the lever and eases the load.
- Rushing the press out and back, which lets momentum replace the core's resistance to rotation.
