Pallof Press

Training Deatils Pallof Press

  • Primary Muscle
    Obliques
  • Secondary Muscle
    Inner Abs, Straight Abs
  • Equipment
    Cable
  • Level
    Easy

Guide for Pallof Press

  • This is an anti rotation exercise
  • Set the cable machine at chest height
  • Slightly bend your knees
  • Pinch your shoulder blades and push your chest a bit forward
  • Your arms should get fully extented and straight
  • Hold for a few second when the arms are fully extended
  • Do not allow your hands to be pulled towards the cable machine, they should only move straight out and in

Download our App Mygreatness

You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

Related Exercises

Spider Curl

Isolation exercise for the biceps because the oblique bench disconnects your shoulders

placeholder-image

Seated Leg Curl

Ring Row

Ring rowing, or rowing in rings, is a perfect exercise for strengthening the shoulders and back. The exercise is similar to Inverted Row but it is performed using rings instead of a bar. This gives you greater flexibility in your grip. You can run with a prone, overhand grip, just like Inverted row with a bar, but you can easily turn the palms of your hands towards each other, so-called neutral grip. When you do this, the elbows will be able to be pulled closer to the body and your lats for a greater load than the upper muscles of the back. A neutral grip is also more gentle to your shoulders.