CoreCablebeginner
Pallof press
Secondary: Shoulders
No embed for this lift yet. Open a form tutorial on YouTube instead.
Strength
6–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Stand side-on to the cable, press the handle straight out.
- Resist rotation; keep the ribs stacked.
- Hold briefly with arms long, then return.
Common mistakes
- Twisting with the cable
- Shrugging
- Using a load you cannot own