Pallof press on the cable

Technique

1. Stand side-on to the column, about half a metre away, feet shoulder-width apart, knees soft.

2. The carriage at mid-chest height, any handle of the station (a rope does not work).

3. Hold the handle in both hands at the sternum.

4. The cable pulls the trunk towards the column and your job is not to turn or lean: trunk and hips like a post, ribs down, no arching of the lower back.

5. Press the arms forward to almost straight (no lock), hold 1-2 s and bring them back to the sternum along the same line: out for 1.5 s, hold 2 s, back for 2 s.

6. Light weight, 8-10 reps each side, both sides.

7. Never let go of the handle: step to the column and return the stack first.

8. Shoulder pain: shorter reach; lower back: stop.

Common mistakes

• Torso turning toward the cable — keep torso and hips like a post.
• Arching the lower back — ribs down, abs tight.
• Too heavy — go lighter, 8–10 reps per side.
• Forgetting the other side — do both sides.

More on this equipment

• Standing cable fly from the high pulleyschest
• Face pull with a roperear delts