All Exercises
Core · Isolation
Pallof Press
Targets Core, Obliques with an optimal working range of 10–15 reps.
Primary Muscles
Core, Obliques
Typical Rep Range
10–15 reps
Core Dominant
Equipment Tier
Full Gym Access
Cable Machine
Movement Profile
Intermediate · Bilateral
Plane: Transverse
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Pallof Press:
- 1 Hold cable handle with both hands at chest height in athletic stance
- 2 Press handle straight out in front of chest resisting rotational pull
- 3 Hold for a two count and return slowly
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Letting torso rotate toward the cable stack
- ✕ Locking knees and shifting weight
Substitutions & Variations
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