- EquipmentCable
- PatternCore
- Reps10 to 20 reps
- Joint loadNone flagged
- One side at a time
Set a cable at chest height. Stand side-on to it holding the handle at your chest with both hands, feet about hip width apart, and step away until there is tension.
First cueResist the pull of the cable.
How to do the Pallof Press
Set up. Set a cable at chest height. Stand side-on to it holding the handle at your chest with both hands, feet about hip width apart, and step away until there is tension.
- Brace and press the handle straight out in front of your chest.
- Hold briefly without letting your torso rotate.
- Bring the handle back to your chest.
- Finish the set and switch sides.
Form cues
- Resist the pull of the cable.
- Keep the hips and shoulders square.
- Move slowly.
Common mistakes
- Letting the torso turn toward the machine.
- Leaning away from the cable.
Muscles worked
Main target: Obliques. The obliques wrap the sides of the waist. They turn and bend the trunk, and resist being turned or bent, which is the rotation work most gym programmes leave out.
On the way: Abs.
What to pair it with
Movements that round out a workout with the Pallof Press, from the same catalog the StatBlockFit app logs.
- Reverse Hyperextension Same core session: it trains the lower back.
A complete workout around it
4 movements, the Pallof Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Pallof Press 3 × 10 to 20 reps
- Reverse Hyperextension 3 × 10 to 20 reps
- Cable Crunch 3 × 10 to 20 reps
- Russian Twist 3 × 12 to 30 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Russian Twist
Bodyweight
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Do before it: Dead Bug (bracing).
Track it in StatBlockFit
In the StatBlockFit app the Pallof Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Pallof Press?
Set up: Set a cable at chest height. Stand side-on to it holding the handle at your chest with both hands, feet about hip width apart, and step away until there is tension. Steps: 1. Brace and press the handle straight out in front of your chest. 2. Hold briefly without letting your torso rotate. 3. Bring the handle back to your chest. 4. Finish the set and switch sides. Form cues: Resist the pull of the cable. Keep the hips and shoulders square. Move slowly. Common mistakes: Letting the torso turn toward the machine. Leaning away from the cable.
What muscles does the Pallof Press work?
It trains the obliques as its main target and works the abs on the way.
What can I do instead of the Pallof Press?
At home: Russian Twist. Each trains the same main muscle.
What should I pair the Pallof Press with?
Good partners in the same workout are Reverse Hyperextension.
How heavy should the Pallof Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.