Pallof Press Overhead Reach
Core · core · intermediate
Start
FinishHow to do it
Stand side-on to a chest-height cable holding the handle at the sternum, press it out, then raise the straight arms overhead and back down without letting the ribs flare or the torso lean away from the stack.
Muscles worked
Primary: core · Also works: obliques, shoulders, lats
Equipment
Cables
Common mistakes
- Leaning away from the cable as the arms go overhead instead of staying stacked and vertical
- Letting the ribs pop forward at the top, which arches the lower back
- Bending the elbows on the way up so the cable never truly loads the trunk
Variations
- Half-kneeling to remove the legs from the equation
- Use a band anchored at chest height at home
- Pause two seconds with the arms fully overhead
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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