Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Pallof Press
A resistance band core stability exercise where the user presses the band outward from the chest, actively resisting rotational force. It primarily strengthens the obliques and deep core stabilizers.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis, Transverse Abdominis
Shoulders
4/10Anterior Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest minimal as this is often used in warmups or circuits.
How to Perform
Anchor a resistance band firmly at chest height. Stand perpendicular to the anchor point, taking a few steps away until the band is taut. Hold the end of the band with both hands at your sternum.
- Brace your core tightly, maintaining a rigid torso and neutral spine alignment.
- Slowly press the band straight forward until your arms are fully extended.
- Actively resist the rotational pull exerted by the band toward the anchor point.
- Pause briefly while maintaining absolute stability in the extended position.
- Slowly return your hands to the center of your chest under control.
- Complete all reps facing one direction, then switch sides.
Coaching Tips
Form Cues
- Do not allow rotation.
- Brace hard, breathe shallow.
- Lock the rib cage down.
- Hips square to the front.
- Push straight out.
Breathing
Inhale before extending the arms; brace the core strongly throughout the movement, exhaling slowly upon full extension.
Tempo
2-1-1
Range of Motion
The movement spans from the hands held at the sternum to full elbow extension, ensuring the arms are straight out and perpendicular to the anchor.
Safety
Safety Notes
- Focus on core stability and controlled movement over using heavy resistance.
- Stop immediately if you feel sharp pain in the lower back or shoulders.
Spotting
Not recommended; form breakdown usually indicates excessive resistance, not a need for spotting.
Common Mistakes
- Letting the torso twist towards the anchor.
- Arching or rounding the low back.
- Shrugging the shoulders during the press.
- Moving too quickly or losing tension.
When to Avoid
- Acute pain in the shoulder or lower back.
Build Up First
- Basic ability to maintain a neutral spine.
Also known as
Band Pallof Press, Banded Pallof Press, Anti-Rotation Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Pallof Press
Bands
Obliques
Resistance Band Pallof Hold
Bands
Abs, Obliques
Cable Pallof Press
Single Cable Machine, Handle Cable Attachment
Obliques
Resistance Band Bench Press
Bands, Flat Bench
Chest
Resistance Band Row
Bands
Lats
Resistance Band Squat
Bands
Quads
Resistance Band Chin Up
Bands, Pull-up Bar
Lats
Resistance Band Pull Up
Bands, Pull-up Bar
Lats
Resistance Band Calf Raise
Bands
Calves
Resistance Band Bent Over Row
Bands
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
