ProgreviaPallof press
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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
Mainly abdominales. Train it inside a balanced routine to progress safely.
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
- Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Pallof press compares with other abs exercises
The catalogue has 14 exercises with abs as the main muscle group. Ranked from least to most fatiguing with the same 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.
Alternative exercises
More Core exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Pallof press based on your level, goal and available days.
Build your Abs workout
Generate a full routine with the emphasis on Abs and Pallof press among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Pallof press work?
Pallof press mainly works the abdominales 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 abdominales to your level (about 10–20 sets per muscle per week).
Is Pallof press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.
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