Pallof press
Also known as: Anti-rotation press
An anti-rotation exercise that trains the core to resist twisting.
What it is
An exercise where you press a cable or band straight out from your chest while it tries to rotate you, and your core resists. It trains anti-rotation — a key, often-neglected core function for a stable, protected trunk.
Muscles worked
Primary: Core (obliques, deep core). Secondary: Shoulders, Glutes.
How to perform it
- Set a cable or band at chest height and stand side-on, holding the handle at your sternum with both hands.
- Step out to create tension and brace your core, feet about shoulder-width.
- Press the handle straight out in front of you, resisting the pull that tries to twist you toward the machine.
- Hold briefly, then return to your chest under control. Complete the reps, then face the other way.
Common form faults
- Letting the torso rotate toward the machine as you press. Brace hard and keep the shoulders and hips square; reduce the resistance so you can resist the twist.
- Using the arms and shoulders instead of bracing the core. Think of the arms as a rigid link and let the core do the anti-rotation work.
Programming
A joint-friendly, highly transferable core exercise that trains stability rather than crunching. Train both sides for controlled reps or short holds; progress by adding resistance or stepping further from the anchor.
Variations & substitutions
Frequently asked questions
- What's the point of anti-rotation training?
- A major job of the core is resisting unwanted movement to protect and stabilise the spine, including resisting rotation. The Pallof press trains exactly that, which carries over to lifting, sport and everyday bracing better than crunches alone.
- Cable or resistance band?
- Both work well. A cable gives smooth, consistent resistance and easy load adjustment; a band is portable and cheap. Use whichever you have access to.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: