Cable Horizontal Pallof Press

An anti-rotational core movement. It builds exceptional spinal stability by forcing the obliques to resist a lateral pulling force.

Exercise Details

Level: Intermediate
Body Area: core
Type: push
Mechanics: Compound

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Stand sideways to a cable pulley at chest height. Hold the handle with both hands at your chest. Feet shoulder-width apart.

Instructions

1. Press the handle straight out in front of you.
2. Resist the cable's pull using your core.
3. Hold for two seconds at full extension.
4. Slowly bring the handle back to your chest.
5. Maintain a neutral spine.

Common Mistakes

1. Leaning into the cable.
2. Rotating the torso.
3. Locking the knees.

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