Pallof Press
A beginner isolation strength exercise that works the abs, using a cable machine.
Starting position
End position
How to Do Pallof Press
- Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
- With 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.
- With 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.
- Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
- Hold the repetition for several seconds before returning to the starting position.
- At the conclusion of the set, repeat facing the other direction.
Muscles Worked
Alternatives to Pallof Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Pallof Press With Rotation
A beginner compound strength exercise that works the abs, using a cable machine.
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2
Press Sit-Up
An advanced compound strength exercise that works the abs, using a barbell.
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3
Bent Press
An advanced compound strength exercise that works the abs, using a kettlebell.
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4
Otis-Up
A beginner compound strength exercise that works the abs.
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5
Spider Crawl
A beginner compound strength exercise that works the abs, needing no equipment.
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6
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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7
Landmine 180's
A beginner compound strength exercise that works the abs, using a barbell.
-
8
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
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9
Plank
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
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10
Spell Caster
A beginner compound strength exercise that works the abs, using dumbbells.
Frequently Asked Questions
What muscles do pallof press work?
Pallof Press primarily works the abs. The chest, shoulders and triceps assist as secondary muscles.
What equipment do I need for pallof press?
Pallof Press uses cable machine.
Pallof Press: is it suitable for beginners?
Yes. Pallof Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of pallof press?
Pallof Press With Rotation, Press Sit-Up, Bent Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my pallof press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; pallof press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Pallof Press with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.