Cable Lying Pallof Press
Description
The cable lying Pallof press is performed lying on the floor with a cable handle held at the chest. Pressing the handle straight up while resisting the lateral pull of the cable trains pure anti-rotation core strength. The lying position eliminates standing balance demands and isolates the core fully.
Equipment Required
Cable Lying Pallof Press Instructions
- Set a cable to chest height when lying down (low pulley typically works).
- Lie on your back perpendicular to the cable station.
- Hold a single handle at your chest with both hands, palms together.
- Position the cable to your side so it pulls laterally on your hands.
- Brace your core hard against the lateral pull.
- Press the handle straight up over your chest until your arms are extended.
- Hold the press for one count while resisting the cable pull.
- Bring the handle back to your chest with control. Complete reps, then switch sides.
Cable Lying Pallof Press Form & Visual
Cable Lying Pallof Press Benefits
- Pure anti-rotation core training
- Lying position eliminates balance demands
- Builds core stability under lateral force
- Strong oblique engagement
- Useful for athletes who need rotational stability
- Easy to scale by changing cable resistance
Cable Lying Pallof Press Muscles Worked
- Obliques (internal and external)
- Rectus abdominis
- Quadratus lumborum
- Transverse abdominis
Cable Lying Pallof Press Variations & Alternatives
- Pallof Press
- Half Kneeling Pallof Press
- Cable Wood Chop
- Plank
