Strength

Cable Pallof Circle

Try the Cable Pallof Circle exercise for a comprehensive 360-degree ab workout. Ideal for building core strength, stability, and endurance. The circular motion enhances overall fitness by engaging various muscles.
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Cable Pallof Circle instructions
Step-by-step instructions
1
Stand in a split-stance, sideways to a cable machine. Set the cable to chest height and grab the handle with both hands.
2
Step away from the machine until your arms are fully extended. You should feel a light tension in the cable.
3
Brace your core and begin to make large, controlled circles towards the machine and then away from it.
4
Your torso should be rotating subtly whilst your arms move but your head, chest, and hips should be facing forward.
5
Repeat for the programmed number of reps before swapping sides.
Stand in a split-stance, sideways to a cable machine. Set the cable to chest height and grab the handle with both hands.
Step away from the machine until your arms are fully extended. You should feel a light tension in the cable.
Brace your core and begin to make large, controlled circles towards the machine and then away from it.
Your torso should be rotating subtly whilst your arms move but your head, chest, and hips should be facing forward.
Repeat for the programmed number of reps before swapping sides.
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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