WEIGHTSCore Cable
How to Do Pallof Press
Set cable to chest height, stand sideways. Hold handle at chest. Press straight out, hold 2 seconds — resist the cable pulling you toward the machine. Return. The anti-rotation is the work. Both sides.
Step-by-Step Form Guide
Follow these cues for correct Pallof Press form
1
Setup
Set cable to chest height, stand sideways
2
Movement
Hold handle at chest. Press straight out, hold 2 seconds — resist the cable pulling you toward the machine. Return. The anti-rotation is the work
3
Lockout
Both sides
Coaching Cues
✓Stand perpendicular to the cable — feet shoulder-width, athletic stance
✓Press straight out and hold 2 full seconds — the cable is pulling you laterally, resist it
✓The core works hardest during the hold, not the press — do not rush through it
Muscles Worked
Primary: Core
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