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Pallof Press exercise guide showing 4 movement steps using cable station
Pallof Press exercise guide showing 4 movement steps using cable station
Abs4 steps•6s movement guide

Pallof Press exercise image and instructions

See how to do Pallof Press in a clear 4-step exercise image with concise instructions. Focus: transverse abdominis and obliques using cable station.

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Read the detailed Pallof Press tutorial →

Short instructions

How to do Pallof Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Stand or kneel side-on to the cable or band anchor, hold the handle at the sternum, widen the base, and square the shoulders and pelvis forward.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and press the hands straight away from the chest while resisting the cable's attempt to rotate the torso.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause with arms extended, ribs stacked, knees soft, and shoulders and hips still facing forward.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and return the handle to the sternum without twisting toward the anchor; repeat facing the opposite direction.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Pallof Press setup, maintain controlled joint alignment, and stop if the movement causes pain.

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