Pallof Press
How to do the Pallof Press
- 1
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
- 2
With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
- 3
With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
- 4
Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
- 5
Hold the repetition for several seconds before returning to the starting position.
- 6
At the conclusion of the set, repeat facing the other direction.
How to program the Pallof Press
Sets and reps
As an isolation movement, the Pallof Press is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Pallof Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Pallof Press into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Pallof Press work?
The Pallof Press primarily targets the Abdominals. It also recruits the Chest, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Pallof Press?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Pallof Press should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
