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How To Do a Pallof Press

Apr 28, 2021   The W10 Team

How To Do a Pallof Press - W10 Personal Training Gyms

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

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