The Pallof Press is a beginner cable anti-rotation core exercise that primarily trains the abs. It is useful for training anti-rotation strength with cable resistance.
Primary muscles
abs
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
abs
Secondary muscles
None
THE MOVEMENT
How to perform
Set the cable around chest height and stand or kneel side-on to the stack.
Hold the handle at the chest and square the ribs and pelvis forward.
Press the handle straight out without letting the torso rotate toward the cable.
Return slowly to the chest and repeat before changing sides.
IRONYOU / CORE
Core cues
Stand or kneel square to the front while the cable pulls from the side.
Press the handle away without letting the torso rotate.
Keep the ribs and pelvis stacked throughout the hold or rep.
STAY SHARP
Common mistakes
Rotating toward the cable as the arms extend.
Using a stance so unstable that balance becomes the main challenge.
Letting the ribs flare or lower back arch.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Pallof Press Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Pallof Press estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
15.4 kg
20.4 kg
25.4 kg
35.9 kg
60 kg
17.1 kg
22.6 kg
28.1 kg
39.7 kg
70 kg
18.5 kg
24.5 kg
30.5 kg
43 kg
80 kg
19.8 kg
26.2 kg
32.7 kg
46 kg
90 kg
21 kg
27.8 kg
34.6 kg
48.7 kg
100 kg
22 kg
29.1 kg
36.3 kg
51.2 kg
110 kg
22.9 kg
30.4 kg
37.8 kg
53.3 kg
120 kg
23.8 kg
31.5 kg
39.2 kg
55.2 kg
Pallof Press Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Pallof Press estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
7.4 kg
9.7 kg
12.1 kg
17.1 kg
50 kg
9.9 kg
13.1 kg
16.3 kg
23 kg
60 kg
11.5 kg
15.3 kg
19 kg
26.8 kg
70 kg
12.6 kg
16.7 kg
20.8 kg
29.3 kg
80 kg
13.3 kg
17.6 kg
21.9 kg
30.9 kg
90 kg
13.8 kg
18.2 kg
22.7 kg
32 kg
100 kg
14.1 kg
18.6 kg
23.2 kg
32.7 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Plank, Ab Wheel Rollout, and Cable Woodchop.
Train both sides so the trunk gets similar exposure in each direction.
EARLY ACCESS
Track Pallof Press in IronYou.
Keep your last session, progress and next target with you when you train.