Cable horizontal Pallof Press Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Cable
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Rectus Abdominis, Transverse Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Pallof Press
How to: Cable horizontal Pallof Press
- Stand upright next to a cable machine and hold the handle with both hands.
- Step away from the machine until there is tension in the cable.
- With your feet shoulder-width apart, engage your core.
- Press the handle straight out in front of you, extending your arms fully.
- Pause briefly at the end of the movement, then slowly bring the handle back to your chest.
Common Mistakes
- Using too much weight and compromising form.
- Allowing the hips to rotate during the press.
- Not engaging the core fully.
Modifications
- Perform the exercise seated to reduce strain on the back.
- Use a lighter weight to practice proper form before progressing.
Tips
- Engage your core throughout the movement.
- Avoid rotating your hips; keep your body steady.
- Breathe out as you press the cable away from your chest.
Cable horizontal Pallof Press Alternatives
Tags
core
strength
waist
obliques
cable
stability