How to do the Pallof Press
Primary: Obliques, Core · also works Front Delts, Glutes. Also called: anti rotation press, cable pallof press.
Step by step
- 1
Set a cable or band at chest height and stand sideways to the anchor.
- 2
Hold the handle with both hands at your chest and step out until there is tension.
- 3
Brace your core and press your hands straight out in front of your chest.
- 4
Hold for a second, resisting the pull to rotate toward the anchor.
- 5
Bring your hands back to your chest and finish all reps before switching sides.
Coaching cues
- Hips and shoulders stay square
- Squeeze the glutes
- Slow press, slow return
Common mistakes
- Letting the torso rotate
- Standing too close with no tension
- Leaning away from the anchor
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Pallof Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Pallof Press work?
Primary: Obliques, Core. Secondary: Obliques, Core, Front Delts, Glutes
How many sets and reps of Pallof Press should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Pallof Press?
Same movement pattern, different equipment: Side Plank, Suitcase Carry, Russian Twist, Bird Dog, Cable Standing Russian Twist, Cable Wood Chop.
Is the Pallof Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.