Step by step instructions, muscle activation and variants for the Band Pallof Press.
The band horizontal Pallof press is an anti-rotation core exercise that challenges the core to resist rotational forces created by a band anchored at chest height. Standing sideways to the anchor, the lifter presses the band straight out and resists the pull back, building core stability and oblique strength.
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The Band Pallof Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.