TIERS
ExploreTrainFeed
TIERS

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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
A
For golf
#6 of 17
See the full list →
Research
70
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 70
Transfer · 45%3/5
Injury protection · 30%4/5
Practicality · 25%5/5

Teaches the trunk to resist rotation, which protects the lower back.

How scores work

Machine taken? Swap to

  • ASingle-Leg RDLDumbbell
  • ALandmine RotationBarbell
  • AMed Ball Rotational ThrowOther
  • SCable WoodchopCable

Takes

None yet
Free account needed to post
280