Cable Pallof Press

Technique

Setup

Set a single handle at chest height and stand side-on to the machine, far enough away that the stack lifts. Hold the handle with both hands at your sternum, feet about hip width and knees soft.

Movement

Press the handle straight out from your chest until your arms are fully extended, resisting the pull to rotate. Hold for a breath, bring it back to your chest, then finish the set and switch sides.

Form Tip

Nothing moves but your arms. If your hips or shoulders turn toward the machine, step closer or lighten the stack.

Increase Difficulty

Hold each press for 5 seconds, or step further from the machine.

Decrease Difficulty

Step closer to the machine or widen your stance, or switch to Band Pallof Press.