Cable Pallof press ISO
EquipmentCable Machine
TypeCompound
DifficultyIntermediate
Primary:Core
Tertiary:Front Delts, Upper Back
Stabilizer:Glutes, Hip Muscles
📋 How to Perform
- Stand sideways to a cable machine with your feet shoulder-width apart and your knees slightly bent.
- Grab the handle of the cable with both hands and bring it to the center of your chest, holding it close to your body.
- Engage your core muscles by pulling your belly button towards your spine, and maintain a strong, upright posture.
- While keeping your hips and feet still, extend your arms straight out in front of your body, away from the cable machine. Keep your elbows slightly bent and your wrists in line with your shoulders.
- Hold this position for desired duration, making sure to keep your core engaged and your body still.
- Slowly bring your arms back to the starting position, bringing the handle back to the center of your chest.
- Repeat for desired reps, then switch sides and repeat the exercise.
⚠️ Common Mistakes to Avoid
- Letting the hands drift toward the cable during the hold, which shortens the lever and eases the core.
- Holding the breath through the whole hold, which spikes blood pressure and limits how long you can brace.
- Shifting the hips away from the stack, which lets the trunk lean instead of resisting rotation.
