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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Pallof Press

CableIsolationEasy to learn
Front
Back
Primary

Works

Obliques, Abs

You need

Cable station

Cable station setup →
How to do it3 steps
  1. 1Stand side-on to the cable
  2. 2Press the handle straight out
  3. 3Don’t let it pull you around

Most common mistake

Standing so close there’s no rotation to resist.

Watch a demo
B
For combat
#18 of 33
See the full list →
Research
63
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
Transfer · 45%3/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BCable External RotationCable

Takes

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