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Abs

Cable Pallof Press Kneeling

The Cable Pallof Press Kneeling is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: obliques 45%, upper abs 13% and lower abs 12%.

Level: BeginnerEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time
Cable Pallof Press Kneeling demonstration

How to do it

  1. Set a pulley at chest height when kneeling and attach a single handle.
  2. Kneel side-on to the machine on both knees, hips extended, holding the handle at the chest with both hands.
  3. Squeeze the glutes, brace the abs and press the handle straight out in front of the chest.
  4. Hold for two seconds with the torso facing forward.
  5. Bring the handle back to the chest, finish the set, then turn to the other side.

Tips

  • Kneeling takes the legs out, so the trunk and hips must hold everything.
  • Keep the hips stacked over the knees, not sitting back.

Common mistakes

  • Rotating toward the machine as the arms extend.
  • Sitting the hips back onto the heels.
  • Arching the lower back.

Muscles worked by the Cable Pallof Press Kneeling

  • Obliques Primary45%
  • Upper abs Secondary13%
  • Lower abs Secondary12%
  • Front delts Minor6%
  • Gluteus maximus Minor6%
  • Gluteus medius Minor6%
  • Spinal erectors (lower back) Stabilizer5%
  • Serratus anterior Stabilizer4%
  • Mid chest Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Kneeling takes the legs out, the glutes hold the hips. Holding the trunk square while a side-on load tries to twist it: the obliques and rectus abdominis brace, the shoulders press the handle out.

Cable Pallof Press Kneeling alternatives

Same equipment

Different equipment

No equipment

Frequently asked questions

What muscles does the Cable Pallof Press Kneeling work?

Mainly the obliques. The upper abs and lower abs assist.

Is the Cable Pallof Press Kneeling good for beginners?

Yes. The Cable Pallof Press Kneeling is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Pallof Press Kneeling?

For example the Kneeling Pallof Press, Pallof Press and Band Pallof Press. They train mostly the same muscles, some with different equipment.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46

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