Cable horizontal Pallof Press

Cable horizontal Pallof Press

The Cable Horizontal Pallof Press is a highly effective exercise that targets multiple muscle groups, including the core, shoulders, and hips. This exercise is a variation of the traditional Pallof Press, but with a horizontal movement pattern that adds an extra challenge to your muscles. To perform the Cable Horizontal Pallof Press, you'll need a cable machine with an adjustable pulley and a D-handle attachment. Start by setting the pulley at chest height and standing perpendicular to the machine. Grip the handle with both hands and step away from the machine to create tension in the cable. Brace your core and maintain good posture throughout the exercise. Begin by extending your arms straight out in front of you, keeping them parallel to the floor. This is your starting position. From here, you'll perform a pressing motion by pushing the cable away from your body until your arms are fully extended. The key to the Cable Horizontal Pallof Press is to resist the rotational force created by the cable. As you push the cable away, focus on resisting any twisting or rotating motion by engaging your core muscles. Hold the fully extended position for a brief moment before slowly returning to the starting position. By incorporating the Cable Horizontal Pallof Press into your workout routine, you can improve your core stability, enhance shoulder strength, and develop greater overall functional strength. Remember to start with a weight that challenges you but allows for proper form, and gradually increase the resistance as you become more comfortable with the exercise.


  • Stand with your feet shoulder-width apart, facing perpendicular to the cable machine.
  • Grab the handle of the cable machine with both hands and bring it in front of your chest, keeping your elbows at a 90-degree angle.
  • Engage your core and maintain a tall and upright posture throughout the exercise.
  • Extend your arms straight out in front of you, fully straightening your elbows.
  • Hold this position for a few seconds, feeling the resistance from the cable.
  • Slowly bring your hands back towards your chest, maintaining control and resisting the pull of the cable.
  • Repeat this movement for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on engaging your core throughout the entire movement
  • Maintain a slight bend in your knees for stability
  • Control the speed of the cable as you press it away from your body
  • Start with lighter resistance and gradually increase the weight as you get stronger
  • Avoid leaning or twisting your body during the exercise
  • Exhale forcefully as you extend your arms, and inhale as you return to the starting position
  • Keep your shoulders relaxed and away from your ears
  • Visualize pulling the cable towards your midsection using your core muscles
  • Don't rush the movement; focus on quality over quantity
  • If using a resistance band instead of a cable, make sure it's securely anchored and use appropriate resistance


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