How to do the Cable Pallof Press
Set the pulley at chest height, stand side-on and hold the handle at your chest with both hands.
Step away to create tension in the cable and brace your core.
Press the handle straight out without letting your torso rotate.
Bring the handle back to your chest and finish your reps before switching sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Pallof Press doesn’t suit your gym or your joints.
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