How to do the Pallof Press
The Pallof Press is a isolation cable exercise that mainly works your obliques and abs. Focus on three things: press hands straight out; do not let it twist you; bring hands back to chest.
ObliquesAbsCable
Setup
- 1Cable at chest height
- 2Stand side-on to the stack
Three cues
- 1Press hands straight out
- 2Do not let it twist you
- 3Bring hands back to chest
Most common mistake
Rotating toward the stack
Brace harder
In Hindi · हिन्दी में
- 1हाथ सीधे आगे दबाएँ
- 2मुड़ने न दें
- 3हाथ वापस छाती पर लाएँ
आम गलती: स्टैक की ओर घूमें तो, पेट और कसें
Alternatives to the Pallof Press
Same movement, different equipment — for when the machine is taken or something doesn’t feel right.
Hear these cues between sets.
Gymie tells you the weight for your next Pallof Press set and says the cue that matters — in English or हिन्दी.
General guidance, not medical advice. Stop if you feel sharp pain and see a professional.