Muscles worked
What the pallof press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the anchor. Put the cable pulley or band at about chest height, roughly level with your sternum, and attach a single handle.
- 02
Stand side-on. Hold the handle with both hands, one wrapped over the other, and turn so the anchor is directly to one side of you.
- 03
Step out. Side-step away from the anchor until you feel steady tension with the handle at your chest. The cable should run straight across your body, not angled back.
- 04
Athletic stance. Feet about shoulder width apart, knees softly bent, weight even across both feet. Your toes, hips and shoulders all face forward.
- 05
Brace. Take a breath, pull your ribs down, and lightly squeeze your glutes. Hold the handle against the middle of your chest.
Step by step
How to do the pallof press
- 01
Press out. Push the handle straight out from your sternum until your arms are straight, in a line that points directly ahead of you.
- 02
Hold. Pause with your arms straight for a count of about two or three. The cable is trying to turn you toward the anchor; keep your hands, chest and hips pointing straight ahead.
- 03
Return. Bring the handle back to the middle of your chest under control, in the same straight line, without letting your torso turn.
- 04
Breathe. Breathe out as you press and keep your brace through the hold. Reset your breath at your chest before the next rep.
- 05
Switch sides. Finish all your reps on one side, then turn around so the anchor is on your other side and do the same number.
Cues to say in your head
- Hands on your midline
- Press straight out
- Don't let it turn you
- Ribs down, glutes tight
- Hips and shoulders square
Fix these first
Common mistakes
Letting the handle drift toward the anchor
Keep your hands on your midline the whole rep. If they keep drifting, lower the weight, or with a band, step closer to the anchor.
Twisting through the hips or feet
Square your toes and hips to the front and squeeze your glutes. Only your arms move.
Leaning away from the cable
Stand tall with your weight even on both feet. Leaning sideways turns the drill into a side bend instead of an anti-rotation hold.
Arching the lower back as you press
Pull your ribs down and brace before the handle leaves your chest. If your back arches, the load is too heavy.
Rushing the reps
Pause with straight arms on every rep. The hold is where the anti-rotation work happens.
Shrugging the shoulders
Keep your shoulders down and relaxed, away from your ears, and let your trunk do the work.
Stay safe
The Pallof press is low risk because you can end a rep at any time by bringing the handle back to your chest and stepping toward the anchor to take the tension off. Check a band for nicks and make sure it is anchored firmly before each set, because a band that slips or snaps can hit you. Stop and lower the load if you feel sharp pain in your back, hips or shoulders, and get checked by a qualified professional if back pain keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 6 to 8 per side, 2 to 3 sec hold | 75–80% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 10 to 15 per side, 1 to 2 sec hold | 50–65% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 8 to 10 per side, 3 to 5 sec hold | 40–55% 1RM | 45 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
2 to 3 sets of 10 to 15 per side, 1 to 2 sec hold reps, 45 to 90 sec rest. Lighter and steadier. Works well as a finisher or in a core circuit.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Pallof Press questions
What does the Pallof press work?
Mainly the obliques and deep abdominal muscles, which work to stop your trunk from rotating toward the cable. Your glutes, lower back and shoulders help hold the position steady.
What is an anti-rotation exercise?
An anti-rotation exercise is one where a load tries to twist your trunk and your job is to stay square instead of turning. The Pallof press is a standard example, and it trains the bracing your core uses during carries, one-arm lifts and sports.
Can I do the Pallof press with a resistance band?
Yes. Anchor the band at chest height to a rack or sturdy post and step out until it has tension. The pull to turn is strongest with your arms straight, so step closer to the anchor if you cannot keep your hands on your midline.
How heavy should a Pallof press be?
Lighter than most people expect. Pick a weight you can hold with straight arms for two or three seconds without your hands drifting or your hips turning, and add load only when every rep looks the same.
How do I make the Pallof press harder?
With a cable, add weight; with a band, step further from the anchor. You can also hold each rep longer or narrow your stance. Half kneeling or tall kneeling versions take your legs out of it, which many people find harder and which makes a twist easier to spot.
Should I do it on both sides?
Yes, always train both sides with the same reps and load. If one side is clearly weaker, start each session with that side.
Train in Protocol
Log your pallof press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.