Band Pallof Press
With the band anchored to the side, press the hands out from the chest and resist the rotational pull.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Resistance band
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the obliques, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Pallof Press work?
- The Band Pallof Press mainly works the obliques and abs.
- What equipment do you need for the Band Pallof Press?
- A resistance band.
- How many sets and reps of the Band Pallof Press?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Band Pallof Press?
- Cable Horizontal Rotation, Cable Oblique Crunch, Cable Side Bend and Cable Woodchopper High-to-Low work the same main muscle.
Program it for your clients
Coaches add the Band Pallof Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.