Cable Pallof Press

An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn.

How to do it

1. Set a cable at chest height and take the handle in both hands, standing side-on to the machine.
2. Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent.
3. Bring the handle to the centre of your chest and brace your trunk and glutes.
4. Press the handle straight out in front of you until your arms are extended, resisting the pull that wants to rotate you toward the machine.
5. Hold the extended position for a moment, then bring the handle back to your chest under control.
6. Complete the desired reps, then turn around and repeat facing the other way.

Tips

• Nothing should rotate. If your shoulders turn toward the cable as you press, reduce the weight — the point is the rotation that does not happen.
• The further you step from the machine, the longer the lever and the harder it gets, so you can change difficulty without touching the weight stack.
• Keep your arms level with your chest and your shoulders down; letting the handle drift up turns it into a front raise.

Muscles

Primary: Obliques, Transverse abdominis

Secondary: Front deltoid, Erector spinae, Glutes (medius), Abs