Pallof Press
The Pallof Press is a beginner cable machine exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentCable Machine
LevelBeginner
How to do the Pallof Press
- Connect a standard handle to a tower, and—if possible—position the cable to shoulder height.
- If not, a low pulley will suffice.With your side to the cable, grab the handle with both hands and step away from the tower.
- You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest.
- This will be your starting position.Press the cable away from your chest, fully extending both arms.
- You core should be tight and engaged.Hold the repetition for several seconds before returning to the starting position.At the conclusion of the set, repeat facing the other direction.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.