Cable Core Palloff Press
Complete guide to Cable Core Palloff Press. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Core Palloff Press
Attach a single handle to the mid pulley of a cable machine and grab it with both hands.
Stand side-on to the machine with your feet shoulder-width apart and arms extended toward the pulley.
Engage your abs and take a breath.
Press your hands straight away from the machine, keeping your arms extended and resisting the pull of the cable and exhale.
Hold briefly, then slowly return to the starting position and breathe in.
Once finished training one side, do the same number of reps on the other side.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |