Press out, refuse to twist.
The whole job is staying square, don't let the cable turn your shoulders.
The Pallof Press isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.
The Pallof Press primarily works the Core.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
