Core · Isolation Exercise
Pallof Press
The Pallof Press is an isolation exercise that primarily trains the Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Cable / Band
Beginner
Muscles worked
Core — primary
How to perform the Pallof Press
1
Set up
Cable at chest height, stand side-on, double-grip the handle.
2
Execute
Press the handle straight out, resist the rotational pull.
3
Form check
Hold for 2 seconds at full extension, return slowly.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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