Band Pallof Press
- Pro
- Intermediate
- Home
- Gym
The band pallof press loads the abs and obliques by resisting rotation instead of creating it: you press the band straight out from your chest and hold while it pulls you sideways. It is an intermediate isolation move done standing, side-on to the anchor. It suits home or gym training for reps, working well as a main lift or a finisher.
- Muscles
- Abs, Obliques
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Anchor the band at chest height and stand side-on to it.
- Hold the band at your chest with both hands.
- Press your arms straight out, resisting the pull to rotate.
- Hold briefly, return to your chest, and finish both sides.
Form cues
- Keep your hips square to the anchor point.
- Brace before you press, not after.
- Plant your feet wide enough to resist the pull.
Common mistakes
- Hips rotate toward the anchor under tension. Brace your core harder and keep your hips still.
- Arms stop short of full extension. Press all the way out until your arms lock.
- Reps rush without a pause at full extension. Hold for a moment before you bring it back in.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon