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Resistance Band Pallof Press
Resistance band anti-rotation exercise that targets obliques and transverse abdominis to build core stability and resist rotational forces; used for injury prevention and functional strength.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
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
9/10Transverse Abdominis, Rectus Abdominis
Glutes
6/10Glute Max, Glute Medius
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at chest height to a sturdy point. Stand perpendicular to the anchor, grasp the band with both hands at chest level, and step away to create tension with feet hip-width apart.
- Brace your core and squeeze glutes.
- Press the band straight forward until arms are fully extended.
- Resist the rotational pull to keep torso square.
- Hold the extension for 2 seconds.
- Slowly return hands to chest while maintaining resistance.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Brace like expecting a punch.
- Keep hips and shoulders square.
- Press straight, don't drift.
- Maintain neutral spine.
Breathing
Inhale to brace core before pressing; exhale as you extend arms and hold.
Tempo
2-2-2
Range of Motion
Extend arms fully forward from chest without torso rotation; return to chest without arching back.
Safety
Safety Notes
- Inspect band for damage before use.
- Use stable anchor to prevent movement.
- Start with light resistance to master form.
- Stop if lower back pain occurs.
Spotting
No spotter needed; self-supported exercise.
Common Mistakes
- Twisting torso toward anchor.
- Arching lower back.
- Using momentum instead of control.
- Elevating shoulders.
When to Avoid
- Acute lower back injury
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for stable stance
Build Up First
- Core bracing proficiency
- Basic anti-rotation awareness
Also known as
Banded Pallof Press, Anti-Rotation Pallof Press, Band Pallof Press
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