Cable Pallof Press

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Quadratus Lumborum
• Rectus Abdominis

Holds

• Deltoid
• Serratus Anterior
• Gluteus Maximus
• Gluteus Medius

Equipment

• Cable Station

Technique

1. Set a handle at chest height and stand side-on to the machine, an arm's length away.
2. Hold the handle with both hands at the middle of the chest, feet shoulder-width apart.
3. Press the handle straight out in front of you and hold for a moment without turning.
4. Bring it back to the chest under control; finish the set and switch sides.

Cues

• Resist the pull; the goal is to stay square, not to rotate.
• Step farther from the machine to make it harder.

Common mistakes

• Letting the torso twist toward the stack.
• Shrugging the shoulders while pressing.
• Leaning away from the cable to balance it.

Alternatives

• Standing Cable Rotation
• Plank
• Dead Bug