How To Do a Pallof Press - Foundry Personal Training Gyms

How To Do a Pallof Press

The pallof press is a simple set up can be done on a cable machine or at home with some resistance bands.

Pallof Press Set Up:

  1. Grab the cable or band creating tension
  2. Stand side onto the band/cable
  3. Holding the cable/band at chest height push the band out locking the elbows out whilst keeping the shoulder down.
  4. Using breath take a big inhale through the nose, holding the breath as you press out and breath out as you bring the cable back in

Rep Ranges: 8-10 reps for 3-5 sets

The pallof press should be bread and butter for creating stronger obliques and what’s also known as core stiffness, which protects the spine.

Pallof Press & Stir the Pot

Tall Kneeling Banded Pallof Press

If you have any questions on the above or would like some advice on how we could help you with your fitness goal, don’t hesitate, visit our gym and try one of our personal trainers sessions.


Related Articles


Join our mailing list