How to perform Pallof Press (Cable)

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Core · Cables

Pallof Press (Cable)

Also known as: Pallof Press (Cable).

Anti-rotation press.

How to perform this exercise

Stand side-on to a chest-height pulley and hold the handle with both hands against the chest.
Extend the arms straight forward and resist the cable rotation, keeping shoulders and hips facing ahead.
Return the hands slowly to the chest and then change sides.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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