Zirv FitnessStrength exercise
Pallof Press (Standing)
How to do it
- Stand sideways to a cable stack or anchored resistance band set at chest height, feet shoulder-width apart.
- Grip the handle with both hands at the center of the chest and step out until the line is taut.
- Brace the core and press the handle straight out in front of the chest without letting the hips or shoulders rotate toward the anchor.
- Pause when the arms are fully extended, resisting the pull back toward the anchor point.
- Exhale as you press out and inhale as you draw the handle back to the chest under control.
- Keep the ribs stacked over the pelvis throughout; avoid letting the torso twist as the resistance tries to pull you sideways.
Muscles worked
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Core exercises
- Type
- Strength
- Primary muscles
- Core
- Measured in
- Reps and weight