Pallof Press
The Pallof Press is a foundational anti-rotation core exercise that strengthens the abdominals and obliques by forcing you to resist lateral tension. It teaches total body stability and core bracing without placing excessive stress on the lower back.
Since effective core stability relies on time under tension rather than just rep counts, the AI analyzes your hold duration and RPE to ensure you aren't rushing the movement. If your recovery data indicates lower back fatigue from previous heavy lifting, the app can recommend this exercise as a safer, spine-neutral alternative to dynamic twisting. Additionally, by tracking performance on both sides, the AI helps identify and correct left-to-right strength asymmetries over time.
Form Cues
- Stand tall with feet shoulder-width apart and knees soft
- Exhale sharply as you press the handle straight out
- Keep your hands directly in line with your sternum
- Squeeze your glutes to lock your hips in place
- Maintain a vertical torso throughout the movement
- Don't let the weight pull your torso toward the machine
- Don't shrug your shoulders up toward your ears
- Don't lean your body away from the anchor point
- Don't rotate your hips as you press the arms out
- Don't rush the tempo; control the extension and return
Common Mistakes
- Rotating the torso or hips
- Leaning away to compensate
- Shrugging the shoulders
- Rushing the repetition
- Locking the knees
Muscles Worked
This exercise primarily targets the obliques and the deep transversus abdominis by forcing them to contract isometrically to prevent rotation. Secondarily, it engages the anterior deltoids to support the arms and the glutes to stabilize the pelvis, creating a full-body bracing effect.
Primary
Secondary
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