Pallof Press
An anti-rotation cable press. A key move for core stability. It works mainly the obliques and abs.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Pallof Press
- Set the handle at chest height, stand side-on to the machine with the feet hip width and hold the handle with both hands at the chest.
- Step out until the cable is tight; it is now trying to rotate you towards the machine, and you refuse.
- Press the handle straight out in front of you and hold for 2–3 seconds without the torso turning.
- Bring it back to the chest slowly; if you twist, move closer to the machine or use less weight. Then face the other way.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Obliques | Obliquus abdominis |
| Primary | Abs | Rectus abdominis |
Muscle data from StrengthLog.
Why do it
- Resisting rotation instead of creating it
- Deep stabilisers that hold the spine
- Almost no fatigue cost
How Flawless ranks Pallof Press
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Pallof Press by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Pallof Press work?
It works mainly the obliques and abs.
How do you do Pallof Press?
Set the handle at chest height, stand side-on to the machine with the feet hip width and hold the handle with both hands at the chest. Step out until the cable is tight; it is now trying to rotate you towards the machine, and you refuse. Press the handle straight out in front of you and hold for 2–3 seconds without the torso turning. Bring it back to the chest slowly; if you twist, move closer to the machine or use less weight. Then face the other way.
How does Flawless rank Pallof Press?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.