Band Pallof Press
A Pallof press with a resistance band anchored at chest height: press the band straight out from the chest and hold while the torso stays square. It trains the core and obliques to resist rotation. Choose it for anti-rotation work at home or without a cable.
Updated
Primary muscles: Core, Obliques. Equipment: Resistance band.
Muscles worked
Equipment
How to do it
- Anchor a long band at chest height to a sturdy post, rack or door anchor.
- Stand side-on to the anchor and hold the band at the sternum with both hands.
- Step away until the band is taut and set the feet shoulder-width.
- Brace the core and press the hands straight out until the arms are extended.
- Hold for one to two seconds without letting the band rotate you.
- Bring the hands back to the sternum under control.
- Finish the reps on one side, then turn around and match them.
Watch for
- Rib cage rotating toward the anchor.
- Hips shifting to fight the band.
- Shrugging the shoulders.
Breathing
Inhale before the press, exhale slowly as you hold the arms out.
Tip
Step farther from the anchor or use a heavier band to make it harder.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
