Band Horizontal Pallof Press
How to do it
Starting position
- Anchor the band to a post or rack at chest height.
- Stand with the anchor point to your side and hold the handle with both hands at your chest.
- Set your feet shoulder-width apart and brace your abs.
Movement
- Press both hands straight forward from your chest.
- Keep your body from rotating and pause briefly.
- Slowly bring your hands back in front of your chest.
- Complete the prescribed reps and turn to face the opposite direction.
Breathing
Exhale as you press out, inhale as you return.
Cautions
- If your shoulders or hips rotate toward the anchor point, your core did not do the work.
- If the tension is too high, your form will break down first. Start with a lighter band.
Exercise info
| Primary muscles |  Obliques Abs |
|---|---|
| Secondary muscles | Lower back · Glutes |
| Equipment |  Resistance band |
| Movement pattern | Core |
| Rep range | 10–15 reps |
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Representative exercise: Band Horizontal Pallof Press
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.