Pallof Press alternatives
If the Pallof Press isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- The equipment is taken or missing. Take the same movement on other equipment — Bodyweight: Side Plank, Russian Twist, Crunches, Plank, Hanging Leg Raise, Hanging Knee Raise; Dumbbells: Dumbbell Side Bend.
- Same equipment, different angle or grip. If the movement feels off but the equipment is there — Cable Wood Chop.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Abs.
- Same entry bar: 1 of 3.
- Measured in time: progress by adding seconds.
- Equipment: Machines and cables.
- Same muscle: Abs.
- Same entry bar: 1 of 3.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Abs.
- Same entry bar: 1 of 3.
4Dumbbell Side Bend
- Different equipment: Dumbbells instead of Machines and cables.
- Same muscle: Abs.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Abs.
- Same entry bar: 1 of 3.
- Progress with reps; there's rarely any added weight.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Abs.
- Same entry bar: 1 of 3.
- Measured in time: progress by adding seconds.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Abs.
- A higher entry bar: 2 of 3 versus 1 — start light.
- Progress with reps; there's rarely any added weight.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Abs.
- Same entry bar: 1 of 3.
- Progress with reps; there's rarely any added weight.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.