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Resistance Band Supine Pallof Press
A supine anti-rotation press with a resistance band that targets obliques, abs, and transverse abdominis to build core stability; used for improving posture, functional strength, and injury prevention in sports and daily activities.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back, Shoulders, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band low to a stable point. Lie supine perpendicular to the anchor with knees bent, feet flat, holding the band at chest center with both hands.
- Brace core and press lower back into floor.
- Extend arms straight up to ceiling, resisting band's rotational pull.
- Hold extended position for 1-3 seconds.
- Slowly return hands to chest center.
- Maintain neutral spine throughout.
- Switch body orientation and repeat on other side.
Coaching Tips
Form Cues
- Keep ribs down.
- Press back flat.
- Resist the pull.
- Stay square.
- Breathe and brace.
Breathing
Inhale to prepare, exhale during press and hold; brace core on every breath.
Tempo
2-2-1
Range of Motion
Arms extend fully from chest to perpendicular above torso; hips and shoulders stay square without rotation.
Safety
Safety Notes
- Inspect band for damage
- Start with light resistance
- Stop if sharp back or shoulder pain
- Maintain neutral spine
- Equal reps per side to avoid imbalances
Spotting
No spotter needed; use stable anchor and control tension.
Common Mistakes
- Allowing torso rotation
- Arching lower back
- Shrugging shoulders
- Using momentum to press
- Uneven side reps
When to Avoid
- Acute lower back pain
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip mobility for stable supine position
Build Up First
- Basic core bracing technique
- Familiarity with anti-rotation concept
Also known as
Supine Band Pallof Press, Lying Pallof Press, Band Anti-Rotation Press Supine
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