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Cable Horizontal Pallof Press

ObliquesAbs Lower backGlutes Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Stand next to the cable machine and hold the handle with both hands in front of your chest.
  2. Stand with your feet shoulder-width apart and bend your knees slightly to stabilize your lower body.
  3. Look straight ahead and keep your chest open.

Movement

  1. With your abs braced, press the handle straight forward.
  2. Brace your core tightly so your torso does not rotate.
  3. Slowly pull the handle back in front of your chest.

Breathing

Exhale as you press the handle out, and inhale as you pull it back.

Cautions

  • If your torso rotates toward the cable, it can strain your lower back, so stay facing forward.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesObliquesAbs
Secondary musclesLower back · Glutes
EquipmentCable machine
Movement patternCore
Rep range10–15 reps
6 similar exercises

Representative exercise: Cable Horizontal Pallof Press

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.