Band Pallof Press

Band Pallof Press is a trunk control – elastic anti-rotation exercise involving Internal and external obliques, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques, Transversus abdominis
Secondary muscles: Transversus abdominis, Gluteus medius, Deltoid
Exercise type: Trunk control – elastic anti-rotation

Exercise technique

Anchor
Secure the band to a safe anchor at chest height.
Position
Stand side-on to the anchor and hold the band at your chest with both hands.
Tension
Move sideways far enough to create light resistance with your hands at your chest.
Stance
Set your feet apart and keep your pelvis facing forward.
Press
Extend your hands forward while resisting the increasing band tension.
Pause
Pause briefly at full extension without turning your chest toward the anchor.
Return
Slowly bring your hands back to your chest and repeat without letting the band go slack.

Key technique points

Test the band attachment by pulling on it.
Keep your torso still as you reach.
Move your hands straight forward.
Keep your feet planted.
Account for increasing tension as your arms extend.
Use the same distance when changing sides.

Common mistakes

Moving too far away

Do not create more band tension than you can control at full extension.

Rotating while reaching

Do not turn your chest toward the anchor as your hands move forward.

Leaning sideways

Do not lean your body to the side to reduce the resistance.

Starting with slack

Do not let the band go completely slack with your hands at your chest.

Returning too quickly

Do not let the elastic recoil pull your hands into your chest.

Using a worn band

Do not stretch a thinned or cracked band close to your torso.

Frequently asked questions