Strength

Cable Pallof Punch

Cable Pallof Punch boosts core strength, stability, and total body balance. Using controlled arm movements, it enhances upper body strength and endurance, making it a dynamic and effective full-body exercise.
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Cable Pallof Punch instructions
Step-by-step instructions
1
Stand perpendicularly to the cable machine, far enough away to create some tension in the cable.
2
Hold the handle of the cable with both hands at chest level, feet shoulder-width apart.
3
Turn your shoulders to face forward while keeping your hips square and stable.
4
Push the cable away from your body, extending your arms fully.
5
Return to the starting position in a controlled manner and repeat for the desired number of repetitions.
Stand perpendicularly to the cable machine, far enough away to create some tension in the cable.
Hold the handle of the cable with both hands at chest level, feet shoulder-width apart.
Turn your shoulders to face forward while keeping your hips square and stable.
Push the cable away from your body, extending your arms fully.
Return to the starting position in a controlled manner and repeat for the desired number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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