Pallof Press
The pallof press is an anti-rotation core exercise that primarily trains the obliques and transverse abdominis, with the shoulders and glutes assisting. Equipment: cables. Suited to beginner lifters.
- Primary muscles
- Obliques And Transverse Abdominis
- Secondary muscles
- shoulders and glutes
- Muscle group
- core
- Equipment
- cables
- Movement pattern
- Anti-Rotation Core
- Difficulty
- Beginner
- Also searched as
- cable pallof press, pallof presses, paloff press
Complete pallof press guides
- Proper formPallof Press: Proper Form, Step by StepClear, evidence-aware guide to Pallof press form: setup, step-by-step cues, breathing, tempo, programming, common mistakes with fixes, safety notes, and limits of app guidance.
- Muscles workedPallof Press: Muscles Worked and Practical AlternativesClear, evidence-aware breakdown of which muscles the Pallof press trains, where it fits in a program, and 4 alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Pallof Press?Clear, evidence-aware set, rep, frequency and progression ranges for the Pallof press by goal (strength, hypertrophy, endurance), plus week-to-week progression and when to add weight vs reps.
- Common mistakesThe Most Common Pallof Press Mistakes (and How to Fix Them)Clear, evidence-aware guide to the most frequent Pallof press technique errors, why they happen, what they cost, and one concrete fix per mistake to improve core stability and transfer.
- At-home alternativesPallof Press Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the Pallof press using bodyweight, dumbbells, or bands. What each option keeps, what it loses, and when to head to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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