Cable vertical Pallof Press

Cable vertical Pallof Press

The Cable Vertical Pallof Press is a fantastic exercise for targeting the core muscles, specifically the deep stabilizers. This exercise is performed using a cable machine, which allows for constant tension throughout the movement. The primary muscles engaged during the Cable Vertical Pallof Press include the rectus abdominis, obliques, transverse abdominis, and erector spinae. To perform this exercise, you will stand perpendicular to the cable machine, ensuring that the cable is positioned at chest level. Grab the handle with both hands and step away from the machine to create tension on the cable. Stand with your feet shoulder-width apart, maintaining a strong and stable posture. From here, you will initiate the movement by pressing the cable handle straight out in front of you, keeping your arms fully extended. As you press the handle forward, the cable force will try to rotate your torso, but it's crucial to resist this rotational force by engaging your core muscles and maintaining an upright position. Hold this position for a brief moment, feeling the contraction in your core, and then slowly bring the handle back to the starting position. The Cable Vertical Pallof Press can be modified by adjusting the cable height or increasing/decreasing the resistance. It is essential to perform this exercise with controlled, deliberate movements to maximize its effectiveness. Incorporate it into your workout routine to enhance core stability, improve posture, and develop a strong, resilient midsection. Remember, always start with a weight that allows you to maintain proper form throughout the exercise. As your strength and stability improve, gradually increase the resistance to continue challenging your core muscles. Happy training!


  • Stand perpendicular to the cable machine with your feet shoulder-width apart and a slight bend in your knees.
  • Attach a cable handle at chest height and grasp it with both hands, palms facing inwards towards your chest.
  • Take a step away from the machine to create tension on the cable, making sure you have enough space to fully extend your arms.
  • Brace your core and pull the cable towards your chest, keeping your arms extended and parallel to the floor.
  • Hold this position for a few seconds, maintaining stability and resisting rotation of your torso.
  • Slowly return to the starting position, maintaining control and tension on the cable.
  • Repeat for the recommended number of repetitions and then switch sides to work the opposite side of your body.

Tips & Tricks

  • Engage your core throughout the entire movement to stabilize your spine.
  • Keep your shoulders down and away from your ears to prevent tension in the neck and upper traps.
  • Control the cable by resisting the pull towards the machine, rather than relying on momentum.
  • Focus on breathing deeply and exhaling with each press to maintain proper core activation.
  • Increase the resistance gradually over time to continuously challenge your muscles.
  • Experiment with different cable heights and hand positions to target different muscles and vary the intensity.
  • Perform the exercise in front of a mirror to ensure proper form and alignment.
  • Incorporate the Cable vertical Pallof Press into your regular workout routine to improve overall core stability and strength.
  • Pair the exercise with complementary movements, such as squats or lunges, for a full-body workout.
  • Consult with a fitness professional to customize the exercise to your specific needs and goals.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine