LiftMend › Exercises › Pallof press
Pallof press: how to do it
The cable tries to twist you and your core stops it. Works: Core, resisting rotation.
Try: 3 sets of 10 each side
Form cues
- Stand side-on to a cable at chest height.
- Press straight out, hold 2 seconds.
- Don't let the cable twist you.
Setup and the most common mistake
Put the pulley at chest height with one handle, or tie a band at chest height. Stand side-on, a step away, holding the handle at your chest with both hands.
Common mistake: Letting the cable turn your body. Hips and shoulders stay square as you press straight out.
If pallof press hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.