Cable Pallof Press

Cable Pallof Press trains 2 of the 18 muscle groups Full Coverage tracks: Obliques 80%, Abs 45%.

Accessory Level: Beginner Cable machine Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Cable Pallof Press - Start position — Start position

Cable Pallof Press - Finish position — Finish position

How to do it

Set a cable at chest height and take the handle in both hands, standing side-on to the machine.
Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent.
Bring the handle to the centre of your chest and brace your trunk and glutes.
Press the handle straight out in front of you until your arms are extended, resisting the pull that wants to rotate you toward the machine.
Hold the extended position for a moment, then bring the handle back to your chest under control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Obliques 80%
Abs 45%

How it compares

Compared with the Cable Crunch, it loads Obliques 50 points higher, Abs 45 points lower. Compared with the Dumbbell Windmill, it loads Hamstrings 35 points lower, Abductors (outer hip) 30 points lower, Side delts 25 points lower. It needs Cable machine where the other uses Dumbbells.