beginner · core
Pallof Press
Anti-rotation press with a cable or band—simple and highly effective.
Quick answer
Stand sideways to a cable, hold the handle at the chest, press arms straight out, resist the pull that wants to rotate you, then return.
Pallof presses teach your trunk to stay quiet under rotational force. Athletes and desk workers both benefit. Keep the load moderate so you can own the position.
Form cues
- Square the hips and shoulders
- Press straight out and hold 1–2 seconds
- Ribs down
Common mistakes
- Twisting with the cable
- Standing too close with no challenge
- Shrugging through the set
Programming notes
3 × 8–12/side with a short pause at full extension.
cableband