Reps Only exercise

Banded Pallof Press form, muscles worked, and workout tracking

The banded Pallof press is an anti-rotation core exercise in which you press a laterally anchored resistance band straight out from your chest, forcing the obliques, transverse abdominis, and glutes to resist the band's pull. Lifters use it to build rotational stability for carries, presses, and athletic movement, and because a band is all it requires, it works equally well in warm-ups, home training, and rehab settings.

Banded Pallof Press illustration

How to do Banded Pallof Press

  1. 1Anchor a band at chest height, stand side-on to the anchor, and hold the band with both hands at the center of your chest.
  2. 2Step away until the band has firm tension, set your feet shoulder width apart, and soften your knees.
  3. 3Brace your core and exhale as you press the band straight out until your arms are fully extended in front of your sternum.
  4. 4Resist the band's pull toward the anchor; do not let your torso twist, your hips shift, or your arms drift sideways.
  5. 5Pause briefly at full extension, then inhale as you pull the band back to your chest under control, completing all reps before switching sides.

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Track Banded Pallof Press in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.