Exercise Guide
Banded Pallof Press
Pressing a band straight out from your chest while it tries to twist you. Anti-rotation work with no machine needed.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
GlutesShoulders
How to Perform
- 1
Anchor a band at chest height and stand side-on to it, holding the end with both hands at your sternum.
- 2
Step out until the band is taut and set your feet shoulder-width apart.
- 3
Press your hands straight out in front of you and resist the pull toward the anchor.
- 4
Bring your hands back to your chest and repeat, then face the other way.
Tips
- ★The rep is the not-twisting, not the pressing - go slow and hold the extended position.
- ★Squeeze your glutes to stop your hips rotating toward the anchor.