How to Do Cable Core Palloff Press

Cable Core Palloff Press is a core exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Core Palloff Press

  1. 01Stand sideways to a cable machine with feet shoulder-width apart and knees slightly bent.
  2. 02Hold the cable handle with both hands at the center of the chest, creating tension in the cable.
  3. 03Press the handle straight out in front of the chest until the arms are fully extended.
  4. 04Hold the extended position for two seconds, resisting the cable's pull toward the machine.
  5. 05Bring the handle back to the chest slowly while keeping the shoulders and hips square to the front.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Core Palloff Press

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Resist the pull of the cable by squeezing the glutes to prevent the pelvis from rotating toward the machine.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Core Palloff Press questions

What muscles does Cable Core Palloff Press work?

Cable Core Palloff Press is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Cable Core Palloff Press correctly?

Stand sideways to a cable machine with feet shoulder-width apart and knees slightly bent. Hold the cable handle with both hands at the center of the chest, creating tension in the cable. Press the handle straight out in front of the chest until the arms are fully extended. Hold the extended position for two seconds, resisting the cable's pull toward the machine. Bring the handle back to the chest slowly while keeping the shoulders and hips square to the front.

What is the A90 coach tip for Cable Core Palloff Press?

Resist the pull of the cable by squeezing the glutes to prevent the pelvis from rotating toward the machine.

Is Cable Core Palloff Press suitable for beginners?

Cable Core Palloff Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Core Palloff Press?

Cable Core Palloff Press uses cable.

A90 Intelligence

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