ExerciseGIF

Exercises / Pallof press

Pallof press GIF

Pallof press animation with the worked muscles highlighted, female figure
Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

  • AbsMusculus rectus abdominis
  • ObliquesMusculus obliquus externus abdominis
Equipment
Cable machine
Level
intermediate
Loop
One repetition, 2.83 seconds

Get this animation

Part of the Core pack: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Core pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/pallof-press \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pallof press

  1. Attach a handle to a pulley at chest height and stand side on to the stack.
  2. Hold the handle with both hands at the centre of your chest.
  3. Press the handle straight out until your arms are fully extended.
  4. Resist the cable pulling you toward the stack.
  5. Bring the handle back to your chest.

Form tips

  • Do not let your torso or hips rotate toward the anchor.
  • Keep your knees soft and your core braced.
  • The slower you press, the harder your core works.

Works similar muscles