Pallof Press

A beginner strength exercise for the abs, done with a cable.

Main muscles: Abs
Also works: Chest, Shoulders and Triceps
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the 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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Pallof Press

Questions

What muscles does the Pallof Press work?

Mainly the abs, with the chest, shoulders and triceps helping.

Is the Pallof Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Pallof Press?

Good alternatives that train the abs: Bosu Ball Cable Crunch With Side Bends, Cable Crunch, Cable Reverse Crunch or Cable Seated Crunch.

How many sets and reps of the Pallof Press should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).