At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Resist rotation |
| Primary muscle | Obliques |
| Also works | Deep Core, Abs, Glute Med |
The movement, step by step.
- Set a single handle at chest height and stand side-on to the machine with feet around shoulder-width.
- Hold the handle with both hands against the chest and step away until the cable is lightly tensioned.
- Press the hands straight forward while keeping the sternum and belt line facing ahead. Pause briefly without rotating.
- Bring the hands back to the chest under control, then repeat and turn around to train the other side.
Technique cues
- Keep shoulders level and pelvis steady.
- Breathe during the hold.
- Reduce the load if the cable turns your trunk.
Common mistakes
- Rotating toward the pulley as the arms extend.
- Holding the breath and leaning away to resist too much weight.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Pallof Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.