Cable horizontal Pallof press exercise

Cable horizontal Pallof press

Exercise details

  • Target muscles: Internal and External Obliques
  • Stabilizers, core and legs: Rectus Abdominis, Psoas Major, Erector Spinae, Tensor Fasciae Latae, Gluteus Medius, Adductor Magnus, Adductor Longus, Adductor Brevis
  • Stabilizers, near arm: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Anterior Deltoid
  • Stabilizers, far arm: Middle and Lower Trapezius, Rhomboids, Lateral Deltoid, Posterior Deltoid, Triceps Brachii
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Attach a stirrup (handle) to a chest-high cable pulley.
  2. Stand with your side to the pulley.
  3. Grasp the stirrup with the hand nearest the pulley, pull the stirrup to your chest, and place your free hand over the hand holding the stirrup.
  4. 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.


  1. Extend your hands out in front of you until your elbows are locked.
  2. Hold this position for a count of five without allowing your body to rotate.
  3. Bring your hands back 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 horizontal Pallof press is a very effective functional exercise to use to strengthen your core’s ability to resist rotational or twisting forces. The end result is a stronger, more stable core, which will benefit all other areas of your training and athleticism.
  • Keep your shoulders and hips facing forward at all times. If you can’t, you are using too much weight.
  • All muscles are trained isometrically.
  • See also the cable vertical Pallof press.

Cable horizontal Pallof press video


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