Pallof press: how to do it and what it works

Anti-rotation press with a cable or band.

Image: start and end of the movement.

How to do it

Anti-rotation press with a side cable.

Form. Press the handle forward without letting the torso rotate.

Common mistake. Turning the shoulders or losing posture as you extend your arms.

Obliques, Transversus abdominis · Cable

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.