Cable Pallof Press
Technique guide
Set-up
- Set a pulley at chest height and stand side-on to the machine.
- Hold the handle with both hands against your chest and step away until the cable is tight.
How to do it
- Press the handle straight out in front of your chest.
- Hold for a moment without letting your body twist towards the machine.
- Bring the handle back to your chest.
- Complete all reps facing one way, then turn around.
Coaching cues
- Brace your stomach and squeeze your glutes to resist the pull.
- Feet shoulder-width apart, knees soft.
Common mistakes
- Letting the cable rotate your shoulders towards the machine.
- Using a weight so heavy that you lean away to resist it.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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