ProgreviaPallof press: proper form, muscles worked and common mistakes
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How to do it
Standing side-on to a cable at chest height: press the arms straight out resisting the trunk rotation. It's an anti-rotation drill; brace the core and don't let the hips turn.
Muscles worked
Main muscle: abs. When it plans weekly volume, every set of this exercise counts in full for abs: the generator does not split it with other muscles.
Pallof press: resisting the twist instead of creating it
The Pallof press uses a cable, like the Cable crunch, but with the opposite logic. In the crunch you curl the trunk against a load and move it; in the Pallof the trunk stays put: the cable pulls you to one side and your job is not to rotate while you press the arms out. It is an anti-rotation exercise, so loads are light, and what sets the difficulty is not the weight on the stack but how far you stand from the pulley and how long you pause with the arms extended.
It is a smart choice if you want a lower back backed by a core that stabilizes instead of flexing, if you play rotational sports like tennis, golf or martial arts, or if you need to finish a session after heavy work without punishing the spine further. Without a cable machine, a band anchored to a fixed point does the same job. Make sure both sides get the same number of reps and the same pause time.
To progress, take a step farther from the pulley before adding weight, lengthen the pause with the arms out, or move to a kneeling or half-kneeling stance, where the base is smaller. Exhale as you press out and come back slowly without letting the cable drag you.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Beginner
- Technical demand
- Needs coaching
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Letting your torso rotate toward the cable: the whole point of the exercise is resisting that rotation.
- Letting the weight stack touch down between reps: the cable loses its constant tension, which is its whole advantage.
- Using too much weight at the cost of technique and full range of motion.
What the research says
This is an isolation exercise. For beginners, adding it on top of compound lifts does not always help: in the trial by Gentil and colleagues (2013), people who only did lat pulldowns gained as much arm size as those who also did curls. It earns its place with experience, and for muscles the big lifts leave short.
You do not need to reach failure on every set: according to the meta-analysis by Refalo and colleagues (2023), stopping one or two reps short gives very similar growth. The generator prescribes it with RIR for that reason.
- Gentil P, Soares SR, Pereira MC, et al. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Applied Physiology, Nutrition, and Metabolism. 2013;38(3):341-344.
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine. 2023;53(3):649-665.
How Pallof press compares with other abs exercises
Of the 14 abs exercises in the catalogue, ranked from least to most fatiguing by the values the generator uses, Pallof press is number 3 (tied with 4 others).
That makes it a good candidate for adding abs sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 12 alternatives, such as Reverse crunch, Dead bug and Bicycle crunch.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Reverse crunch | bodyweight | Low (0.3 out of 2.2) | Basic |
| Dead bug | bodyweight | Low (0.3 out of 2.2) | Basic |
| Bicycle crunch | bodyweight | Low (0.4 out of 2.2) | Basic |
| Cable crunch | cable | Low (0.4 out of 2.2) | Basic |
| Pallof press | cable | Low (0.4 out of 2.2) | Needs coaching |
| Plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Side plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Hollow hold | bodyweight | Low (0.5 out of 2.2) | Needs coaching |
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Related guide
How to get visible abs: the truth about the six-pack
Alternative exercises
More core exercises
Add it to your routine
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Frequently asked questions
What muscles does Pallof press work?
Pallof press mainly works the abs muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Pallof press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for abs to your level (about 10–20 sets per muscle per week).
How many reps should I do on the Pallof press, and how long should I hold?
Sets of eight to twelve reps per side with a pause of a couple of seconds at full extension tend to work. If your torso rotates or your hips give way, the load is too high. Prioritize quality: this is a stability exercise, not a max-strength one, so a light load is normal.
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