# Cable Pallof Press

URL: https://heatsy.app/ex/cable-pallof-press

Also known as: Cable Anti-Rotation Press, Standing Cable Pallof Press, Pallof Press Cable, Cable Pallof, Anti-Rotation Cable 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](https://heatsy.app/ex/standing-cable-rotation)
- [Plank](https://heatsy.app/ex/plank)
- [Dead Bug](https://heatsy.app/ex/dead-bug)