How To: the Pallof Press

Last updated: August 21, 2017, at 12:54 a.m. PT

Originally published: January 23, 2017, at 11:25 a.m. PT

Have you been interested in trying the Pallof Press but just aren't sure where to begin? We've got some tips to help you get started on your own. The Palof Press is a great, effective exercise that works your obliques, abs and triceps. 

Here's how to use it—

Step 1: Select a weight that you feel comfortable with.

Step 2: Get in position: Position yourself to the side of the machine (not facing it), with your feet shoulder-width apart, knees have a soft bend and holding onto the handle.

Step 3: Slowly pull handle to your belly button then push it away from you. Remember to leave a soft bend in your elbows as you extend your arms, your elbow shouldn't fully straighten.

Step 4: Finish the movement by bringing the handle back to the belly button.

Remember: Exhale on the exertion as you press your hands away from your body. Keep knees facing forward.

Do three sets of eight reps on each side.


If you prefer more structure and support, look into our various health and fitness programs.

Category: General Wellness