Vertical pallof press with cable

Exercise overview

Primary muscle group: Shoulders

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 12

Average per rep (lbs)*: 27

Description: Stand with your side facing a chest-high cable pulley. Grasp the handle (stirrup) with the hand closest to the pulley. Pull the handle to your chest and place your free hand over the gripping hand. Ensure your knees are slightly bent and your feet are flat on the floor. Resist the weight of the plate stack, which will try to rotate your body. Extend your hands upward over your head until your elbows are locked. Maintain this position for a count of five without allowing your body to tilt. Bring your hands back down to your chest. Repeat for the prescribed number of repetitions. Switch sides and repeat the exercise on your opposite side.

Exercise ID: 00426

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Keep your back straight and chest up throughout the movement. Engaging your core will help prevent any excess movement or strain on your back.
Feet Placement: Place your feet shoulder-width apart for a solid base of support. Bend your knees slightly to allow for better stability.
Adjust the Cable Height: Make sure the cable is set to an appropriate height, generally at or just below shoulder level, to maintain proper form and engage the right muscle groups.
Grip the Handle Firmly: Hold the handle close to your chest at the starting position, with both hands gripping it securely. This helps in maintaining control throughout the movement.
Tension Control: As you press the handle upward, focus on controlling the tension rather than letting the weight pull you off balance. This will maximize the engagement of your stabilizing muscles.
Slow and Controlled Movement: Perform the press slowly and deliberately. Avoid rushing through the exercise to maintain muscle engagement and effectiveness.
Breathing Technique: Inhale deeply before initiating the press and exhale as you press the handle upward. Proper breathing can help maintain stability and focus.
Avoid Rotational Movement: Keep your torso and shoulders square to the front. Prevent your body from twisting or rotating to ensure the core muscles are effectively targeted.
Check Your Alignment: Periodically glance to ensure your shoulders are level and not leaning or dipping to one side. Proper alignment helps in achieving the best results and preventing injury.
Progressive Overload: Gradually increase the resistance or weight as your strength improves. This method ensures continuous muscle development and helps avoid plateaus.

Exercise overview

Exercise tips and tricks

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