Pallof Press, starting positionPallof Press, finishing position
How to Perform
1Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
2With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
3With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
4Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
5Hold the repetition for several seconds before returning to the starting position.
6At the conclusion of the set, repeat facing the other direction.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
