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Last updated March 5, 2026
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abs
Cable Core Palloff Press
Stand perpendicular to a cable machine and press the handle straight out from your chest. Resist the rotational pull to train anti-rotation core stability.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / coreside abs / obliques
Secondary
absfront shouldersglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the cable pulley to chest height.
- Attach a D-handle or rope attachment.
- Stand perpendicular to the cable stack, about arm's length away.
- Step 2Starting Position
- Grasp the handle with both hands and hold it against the center of your chest.
- Stand with feet shoulder-width apart, knees slightly bent.
- Brace your core and keep your hips square to the front.
- Step 3Execution
- Press the handle straight out from your chest until arms are fully extended.
- Resist any rotation — the cable will try to pull you toward the machine.
- Hold the extended position for 1–2 seconds.
- Slowly bring the handle back to your chest.
- Keep your shoulders down and hips level throughout.
- Complete all reps, then turn around and work the opposite side.