How to perform Pallof Press (Resistance Band)

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Core · Other

Pallof Press (Resistance Band)

Also known as: Pallof Press (Resistance Band).

An anti-rotation exercise with a resistance band anchored to the side.

How to perform this exercise

Anchor an intact resistance band securely at chest height to a stable rack. Stand side-on with feet planted, holding the band with both hands against the sternum under light tension.
Press hands straight forward while resisting rotation. Bring hands back to chest without letting the shoulders or hips turn; switch sides after the set.

Read further and apply

Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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