What equipment do you need for the cable pallof press?

You need adjustable cable column to do the cable pallof press.

What is a good cable pallof press?

For men, a good cable pallof press is about a 25 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 70 lb. For women, the standards run from about 10 lb to 70 lb. The tier table above lists every rank from Bronze to Champion.

Core · Cable

Cable Pallof Press

How to do the cable pallof press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Cable
Difficulty: Advanced
Logged as: Weighted reps
Movement: Anti-Rotation
Mechanic: Compound

Find more:Abs & Core exercises Cable exercises

How to do it

Stand perpendicular to a cable stack (or band) with the handle set around chest height. Brace your core, bring the handle to your sternum with both hands, then press straight out until your arms are extended. Pause briefly without letting your torso rotate, then return the handle to your chest and repeat.

1Feel your core bracing to resist rotation as you press the handle straight out
2Keep shoulders down and glutes engaged so you feel tension through your obliques and hips
3Maintain a neutral spine and steady breathing to feel stable throughout the movement

Common mistakes

Avoid twisting or letting the cable pull you around; don't let your torso rotate
Don't shrug your shoulders or lock out your elbows; keep arms slightly soft
Avoid arching your lower back; keep ribs down and pelvis level