CalixDescription
The Pallof press is an anti-rotation exercise that trains the larger and smaller muscles around the spine to resist rotation.
- Stand parallel to the cable machine or to the anchor point to the resistance band and clasp with the handle or band with both hands.
- Make sure your torso is front on and bring your hands to the center of your chest and slowly press out.
- Slowly return your hands to the chest and repeat.
Muscles
Primary muscles
- Front deltoid
- Glutes
- Obliques
- Abs (rectus abdominis)
- Serratus anterior
- Trapezius
Secondary muscles
- Chest (pectoralis major)
- Triceps
Similar exercises
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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: prevail90, wger.de, aom44ja6w@mozmail.com). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).