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Pallof Press

StrengthBeginnerCable

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Obliques, Upper abs

Primary: Abdominals

Secondary: Shoulders

How to

  1. 1Set a handle on a cable at chest height and stand side-on to the stack, holding the handle at your chest with both hands.
  2. 2Step away until the cable is taut, then press the handle straight out in front of you.
  3. 3Hold for a second while resisting the pull to rotate toward the machine, then bring it back to your chest.
  4. 4Keep your hips and shoulders square; switch sides after each set.