Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Standing Push-Pull Overview

The standing push-pull is a variation of the pallof press and an exercise that targets the muscles of the core.

The standing push-pull provides a core challenge by forcing the core to stabilize the spine as you move two weight stacks through opposing ranges of motion.

Standing Push-Pull Instructions

  1. Attach a handle to a cable stack on both sides and position at chest height.
  2. Assume an athletic position with your feet slightly wider than shoulder width and grasp each handle.
  3. Position yourself so that one arm is extended and the other is flexed close to your chest ready to press horizontally.
  4. Exhale and press one handle to extension while simultaneously rowing the other handle and limiting rotation of your hips.
  5. Slowly lower back to the starting position and repeat in the opposite direction for the desired number of repetitions.

Standing Push-Pull Tips

  1. The goal is to keep your hips/pelvis as stationary as possible. If you have trouble with rotation at the pelvis or lumbar spine then consider widening your feet, slowing down the velocity of the movement, or perhaps regressing to a half kneeling variation of the movement.
  2. The majority of motion should take place at the shoulders, the goal is to resist spinal motion.
  3. Keep a slight bend in your knees as you press and row, this should help to take a bit of tension off your lumbar spine during the movement.
  4. Don’t hold your breath, the goal should be to utilize respiration to drive further abdominal activation.