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Cable Pallof Hold
Cable anti-rotation isometric hold that targets obliques and deep core muscles to build spinal stability and resist twisting forces; commonly scaled by hold duration or stance width.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Transverse Abdominis, Rectus Abdominis
Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
30-60 seconds
How to Perform
Set cable pulley at chest height with single handle attached. Stand perpendicular to machine, grip handle at chest with both hands, step away for tension, feet shoulder-width apart with slight knee bend.
- Brace core and squeeze glutes.
- Press handle straight out to full arm extension.
- Hold position resisting rotation for set duration.
- Keep hips and shoulders square to front.
- Slowly return handle to chest.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Brace like taking a punch.
- Shoulders down and back.
- Hips square forward.
- Resist pull evenly.
- Chest tall.
Breathing
Inhale to prepare, exhale and brace core to hold; maintain intra-abdominal pressure throughout.
Tempo
0-0-3
Range of Motion
Arms extend fully forward from chest without elbow bend; torso remains upright with no hip or shoulder rotation.
Safety
Safety Notes
- Start with light weight to master form.
- Avoid if acute lower back pain present.
- Maintain neutral spine; stop if discomfort.
- Use controlled movements only.
Spotting
Not typically needed; self-spot with lighter weight or band alternative if solo.
Common Mistakes
- Allowing torso rotation.
- Shrugging shoulders.
- Arching lower back.
- Rushing the press out.
- Leaning toward cable.
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for stable stance
Build Up First
- Core bracing technique
- Basic cable machine familiarity
Also known as
Pallof Press Hold, Cable Anti-Rotation Press, Standing Pallof Iso Hold
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