Cable vertical Pallof press


Exercise details

  • Target muscles: Internal and External Obliques
  • Stabilizers, core and legs: Iliocastalis Lumborum, Iliocastalis Thoracis, Quadratus Lumborum, Psoas Major, Adductor Magnus, Adductor Longus, Adductor Brevis, Pectineus, Gracilis, Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Tensor Fasciae Latae
  • Stabilizers, near arm: Lateral Deltoid, Anterior Deltoid, Clavicular (Upper) Pectoralis major
  • Stabilizers, far arm: Triceps Brachii, Latissimus Dorsi, Teres Major
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand with your side to a chest-high cable pulley.
  2. Grasp the stirrup (handle) with the hand nearest the pulley, pull the stirrup to your chest, and place your free hand over the hand holding the stirrup.
  3. Stand with your knees slightly bent and your feet flat on the floor. At this point, you should be resisting the weight of the plate stack, which should be forcing your body to rotate.

Execution

  1. Extend your hands upward, over your head, until your elbows are locked.
  2. Hold for a count of five without allowing your body to tilt.
  3. Bring your hands back down to your chest.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise on your opposite side.
  6. Breathe naturally.

Comments and tips

  • The cable vertical Pallof press is a brilliant functional exercise for strengthening your core’s ability to resist lateral flexion forces. Use it to develop a stronger and more stable core.
  • The muscles are exercised isometrically, not dynamically.
  • See also the cable horizontal Pallof press.

Cable vertical Pallof press video

This is a decent demonstration of the vertical Pallof press using a band instead of a cable.

Sources


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