Fysiqal

Carry & Anti-Movement Core · Beginner

Pallof Press

Isolation carry & anti-movement core exercise using cable, band.
Difficulty
Beginner
Equipment
Cable, Band
Mechanics
Isolation
Sides
Unilateral
Main plane
Transverse

Free account. Log your sets of Pallof Press and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Pallof Press

Cues reviewed by Kwabena Osei on

Setup

Stand sideways to a cable/band anchor at chest height, holding the handle with both hands at your sternum.

  1. Press the handle straight out in front of your chest, resisting the cable's pull that wants to rotate your torso toward the anchor.

  2. This is an anti-rotation exercise -- the goal is to keep your torso from twisting at all while your arms move, not to produce rotation.

  3. Return under control back to your chest.

Common mistakes

  • Letting the torso rotate toward the cable as you press out -- that's the exact motion this exercise is meant to resist.

  • Standing too close to the anchor, so there isn't enough resistance to genuinely challenge your anti-rotation strength.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine rotationprimary action · resisted

    External oblique (prime mover, high emphasis); Internal oblique (prime mover, high emphasis); Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, low emphasis); Multifidus (stabilizer, low emphasis); Erector spinae (stabilizer, low emphasis)

Related exercises

All carry & anti-movement core exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.