Cable Core Palloff Press — Muscles Worked & RPE Load Guide
Cable Core Palloff Press targets Abdominals & Trunk Bracing as primary movers (1.0× set credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 100% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Cable Core Palloff Press Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Cable Core Palloff Press using a worked 22.5 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) |
| 5 reps | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) |
| 8 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 10 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (56%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Cable Core Palloff Press volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Muscle activity levels in upper-body push exercises with different loads and stability conditions. | Calatayud (2014) · The Physician and sportsmedicine | PubMed 25419894 ↗ |
| Electromyographic studies in abdominal exercises: a literature synthesis. | Monfort-Pañego (2009) · Journal of manipulative and physiological therapeutics | PubMed 19362234 ↗ |
| Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. | Behm (2010) · Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme | PubMed 20130673 ↗ |