At a glance
- Main muscle
- Core
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Stand side-on to the cable.
- Arms straight out, don't let your torso rotate.
- Breathe calmly.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Watch a demo by Girls Gone Strong | Women's Health & Fitness on YouTube
Why rating C
Good anti-rotation stability, but little hypertrophy stimulus.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Woodchop · Cable · rating B
- Suitcase Carry · Dumbbell · rating C
- Side Plank · Bodyweight · rating C
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Pallof press.
Let Mitta set the weight.
Mitta plans the Pallof press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Pallof press
What muscles does the Pallof press work?
The Pallof press mainly trains your core.
How many reps of the Pallof press should I do?
Mitta plans the Pallof press at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Pallof press?
Good alternatives that train the same muscle are the cable woodchop, suitcase carry and side plank.
Is the Pallof press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Pallof press have rating C?
Good anti-rotation stability, but little hypertrophy stimulus.