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
See it in motion
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
Muscles worked
The cable pallof press mainly works the obliques, upper abs, and lower abs, with the glutes assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- GlutesSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the cable pallof press for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the bicycle crunches
- How to do the cable crunch
- How to do the woodchop
- How to do the captains chair leg raise
- How to do the crunch
Last reviewed April 2026.