Pallof Press Exercise Guide

Pallof Press single-position exercise illustration — **Single-position reference.** This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.

Muscles worked Primary: Core Also: Shoulders

Required equipment: Cable station
Movement: Core brace
Level: Beginner

Before you start

Equipment and setup

A cable station with the correct attachment, pulley height, and weight pin set before you take tension.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

Stand or kneel side-on to the cable, hold the handle at the chest, and step away until there is steady tension.
Brace and press the hands straight forward without letting the cable rotate the ribs or pelvis.
Pause with the arms long, then return the handle to the chest slowly and repeat on the other side.

Form cues

Ribs and pelvis stay stacked
Press straight ahead
Resist the rotation

Common mistakes

Turning toward the cable
Using a load that pulls the shoulders out of position

Scale it

Easier: Move closer to the stack or use a lighter band.

Harder: Increase the lever, pause duration, or resistance while the torso stays square.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.