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Abs · Band · Beginner

How to do Band Vertical Pallof Press

The band vertical Pallof press is an anti-rotation core exercise that targets the abs and also engages the obliques and glutes. It is performed by pressing a resistance band away from the chest while resisting rotational forces, helping to build core stability and strength.

Band Vertical Pallof Press demonstration
Primary muscle
Abs
Also works
Obliques and Glutes
Equipment
Band
Level
Beginner
Category
Abs

How to do Band Vertical Pallof Press, step by step

  1. Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
  2. Hold the band with both hands and step away from the anchor point, creating tension in the band.
  3. Position yourself perpendicular to the anchor point, with your side facing the band.
  4. Extend your arms straight out in front of you, keeping your hands at chest height.
  5. Engage your core and press the band away from your chest, fully extending your arms.
  6. Hold the position for a few seconds, then slowly bring the band back towards your chest.
  7. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Band Vertical Pallof Press works your abs as the main mover, with help from your obliques and glutes.

Track Band Vertical Pallof Press in SPLYT

Band Vertical Pallof Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More ab exercises

All 174 ab exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →