Cable Vertical Pallof-Press
The Cable Vertical Pallof-Press is a compound exercise that mainly works the core, with help from the lower back. You'll need: cable machine and single handle attachment.
Required Equipment
Cable Vertical Pallof-Press Muscles Worked
Primary
Deep Core (transverse abdominis); Obliques
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Cable Vertical Pallof-Press
Set a cable pulley to chest height and attach a single handle or rope, standing sideways to the machine.
Hold the handle with both hands close to your chest, standing with feet shoulder-width apart and knees slightly soft.
Engage your core tightly and press the handle straight out in front of your chest.
Hold the extended position for a second while resisting the pull of the cable trying to twist your torso.
Slowly bring the handle back to your chest with complete control.
Complete all your repetitions on one side before turning around to face the opposite direction.
Cable Vertical Pallof-Press FAQs
What muscles does the Cable Vertical Pallof-Press work?
The Cable Vertical Pallof-Press mainly works the core, with help from the lower back. The main muscles are the transverse abdominis and obliques.
What equipment do you need for the Cable Vertical Pallof-Press?
Cable machine and single handle attachment.
Is the Cable Vertical Pallof-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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