← Library
Start ↔ end position
CoreBack-friendly
Pallof Press
Anti-rotation core — you resist the cable pulling you sideways. Core strength that protects the spine.
💪 Obliques💪 Deep core🏋️ cable🏋️ band
Photos: free-exercise-db (public domain)
Step by step
1 / 7Setup
Set a cable or band at chest height.
Show all steps
- Setup: Set a cable or band at chest height.
- Setup: Stand side-on to the anchor, hold the handle at your chest with both hands.
- Setup: Step away until there's tension. Feet shoulder-width, knees soft.
- Brace and press the handle straight out in front of your chest.
- Hold 2 seconds — don't let it pull you round.
- Bring it back to your chest slowly.
- Do all reps, then face the other way.
Watch a video demo
Opens a YouTube search in a new tab
Tempo coach
Lower 2sPause 2sPress 2s
▶
Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.
Pre-set checklist
0/3🛡️ Back safety
- •Resisting rotation is exactly what a healthy spine needs to do well.
✗ Common mistakes
- ✗Twisting towards the anchor
- ✗Standing too close (no tension)
Swap options
In your plan
Your recent sets
No sets logged yet.