Standing Pallof Press
The standing pallof press is a cable anti-rotation exercise targeting the abdominal muscles and obliques. Resisting the rotational pull of the cable develops core stability and is widely used in sports performance and rehabilitation programs.
How to do it
- Set a cable pulley to chest height and attach a single handle.
- Stand sideways to the machine and hold the handle with both hands at your chest.
- Step away to create tension in the cable, feet shoulder-width apart.
- Press the handle straight out in front of you, fully extending your arms.
- Hold for a moment, resisting rotation, then bring the handle back to your chest.
- Complete the desired repetitions and switch sides.
Form cues
- Keep your core braced tightly throughout the movement.
- Stand tall with your shoulders relaxed away from your ears.
- Press your hands straight out from your chest without rushing.
- Exhale as you press the handle outward.
- Keep your hips and feet firmly planted.
Breathing: Exhale steadily as you press your hands out away from your chest, and inhale as you return to the starting position.
Common mistakes
- Rotating your torso toward the cable machine, which reduces the anti-rotation core challenge.
- Rushing the press and return, which uses momentum instead of muscle control.
- Shrugging your shoulders up, which adds unnecessary tension to your neck.
- Standing with feet too close together, which compromises your base of support.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, chest.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45 s
Build muscle
3–4 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the standing pallof press work?
It primarily targets your deep abdominal muscles and obliques, while also engaging your shoulders and chest to stabilize the weight.
Why am I feeling this in my shoulders instead of my abs?
If your arms are too far from your chest or you are using too much weight, your upper body will take over. Lower the weight and focus on keeping your torso rigid.
How often can I include this exercise in my routine?
You can safely perform this movement 2 to 3 times per week as part of your core or full-body workouts.