Pallof Press

How to perform

1. 01Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
2. 02With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
3. 03With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
4. 04Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
5. 05Hold the repetition for several seconds before returning to the starting position.
6. 06At the conclusion of the set, repeat facing the other direction.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.