intermediateanti-rotationopen-chainSource-checked

Pallof Press

Also called: Anti-rotation cable press

Primary muscles: External oblique, Internal oblique

Secondary muscles: Rectus abdominis, Transversus abdominis

Plane: transverse

Equipment: cable-machine

What it is

Standing sideways to a cable or band, pressing a handle straight out from the chest and resisting being pulled/rotated toward the anchor.

Purpose

Trains the core to resist unwanted rotation — an anti-rotation exercise rather than a rotation exercise.

Starting position

Stand sideways to a cable machine or anchored band at chest height, feet shoulder-width, holding the handle at the chest with both hands.

Step by step

Brace the core and press the handle straight out in front of the chest.
Resist the pull of the cable/band trying to rotate your trunk toward the anchor — keep the shoulders and hips square.
Hold briefly, then return the handle to the chest under control.

Breathing

Exhale as you press out; inhale as you return.

Coaching cues

"Press out, don't let it twist you — stay square to the front."

Common mistakes

Allowing the trunk to rotate toward the anchor; leaning instead of staying upright; using too much resistance to maintain a square trunk.

Easier regression

Lighter band tension, or hold the press position without stepping as far from the anchor.

Harder progression

Increase resistance, widen the stance, or add a step out/in while holding the press.

Alternatives

Dead bug, plank with shoulder taps.

Who may benefit

Anyone wanting rotational core stability for sport or general lifting; a strong complement to flexion-based ab work.

Who should modify or avoid it

Those with shoulder or wrist discomfort pressing at chest height should use a lighter load or adjust hand position.

Why this exercise works

By creating a rotational force the trunk must resist rather than produce, it directly trains the obliques and transversus abdominis in the anti-rotation role they play constantly in real-world movement — carrying an uneven load, pushing, or changing direction.

⚠ Safety note

Choose a resistance light enough to keep the trunk from rotating at all; twisting under load defeats the exercise's purpose and can strain the obliques.

Sources

“The obliques and transversus abdominis act together to resist rotation and stabilize the trunk against an external force.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.3 Axial Muscles of the Abdominal Wall, and Thorax

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19