Band Pallof-Press
Resist rotation and build a strong core! The Band Pallof Press is your go-to exercise for stability and functional strength.
The Band Pallof-Press mainly works the core, with help from the back. You'll need: resistance bands.
Required Equipment
Band Pallof-Press Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Band Pallof-Press Variations and Alternatives
How to do the Band Pallof-Press
Attach a resistance band to a stable anchor at chest level.
Stand perpendicular to the anchor point with feet shoulder-width apart.
Grab the band with both hands, holding it close to your chest. Step away from the anchor to create tension in the band.
Engage your core and ensure your feet are firmly planted.
Press the band straight out in front of you, extending your arms fully. Ensure that your body remains square and resist any rotational force from the band.
Hold the press for a second while keeping tension in your core.
Slowly bring your hands back to your chest, maintaining resistance and body position.
Repeat the movement for the desired number of repetitions before switching to the other side.
Make sure to keep your motions controlled throughout the exercise to maximize core engagement and benefit from the anti-rotational challenge.
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Band Pallof-Press FAQs
What muscles does the Band Pallof-Press work?
The Band Pallof-Press mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Band Pallof-Press?
Resistance bands.
What are some Band Pallof-Press variations and alternatives?
Similar exercises include the Band Single-Arm Chest Press, Band Half Kneeling Chop, Band Incline Palm in Press and Band Kneeling Crunch.
Training calculators
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