Cable Horizontal Pallof Press
Description
This exercise involves standing perpendicular to a cable machine and holding onto the handle with both hands. The cable is then pulled across the body while maintaining a stable core and resisting rotation. It targets the obliques and improves core stability.
Equipment Required
Cable Horizontal Pallof Press Instructions
- Stand perpendicular to a cable machine with your feet shoulder-width apart.
- Grasp the handle with both hands and bring it to your chest.
- Extend your arms straight out in front of you, keeping your hands at chest height.
- Brace your core and resist the pull of the cable as you hold this position for a few seconds.
- Slowly bring the handle back to your chest and repeat for desired number of reps.
Cable Horizontal Pallof Press Form & Visual
Cable Horizontal Pallof Press Benefits
- Improves core stability and strength
- Targets the obliques and transverse abdominis muscles
- Helps to prevent lower back pain and injury
- Increases overall balance and coordination
- Can be modified for different fitness levels and goals
Cable Horizontal Pallof Press Muscles Worked
- Obliques
- Transverse Abdominis
- Erector Spinae
- Glutes
- Quadriceps
- Hamstrings
Cable Horizontal Pallof Press Variations & Alternatives
- Cable half-kneeling Pallof press
- Cable standing Pallof press
- Cable Pallof press with rotation
- Cable Pallof press with lunge
- Cable Pallof press with squat
