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Pallof Press

Primary
Core
Secondary
Shoulders
Equipment
Cable
Type
Core
Frames
2
Pallof Press, male athlete, 2 sequential frames
male
Pallof Press, female athlete, 2 sequential frames
female

How to perform it

  1. 01 Set the cable at chest height and stand side-on to the machine, feet shoulder-width apart.
  2. 02 Take the handle in both hands and step away until there is real tension on the cable.
  3. 03 Bring the handle to the centre of your chest with your elbows bent.
  4. 04 Brace your core hard, then press the handle straight out until your arms are fully extended.
  5. 05 Resist the cable's pull toward the machine — your hips and shoulders must not rotate at all.
  6. 06 Hold at full extension, then return the handle to your chest under control.

In the API

GET /v1/exercises/pallof-press

{
  "slug": "pallof-press",
  "name": "Pallof Press",
  "primary_muscle": "core",
  "equipment": "cable",
  "category": "core",
  "frame_count": 2,
  "images": { "male": "…", "female": "…" }
}

Also known as

pallof-press-cable

These slugs resolve to this same entry, so naming differences between your data and ours do not become missing images.