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The Better Me

Exercise atlas

Resistance band exercise

Band Pallof press

Press resistance away from the torso while resisting rotation. Press the band forward and hold the torso square against the sideways pull.

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Movement
Anti-rotation
Difficulty
Beginner
Mechanics
Compound
Posture
Standing

Muscles involved

Equipment and setup

Required: Resistance band, Secure side anchor.

  • Stand sideways to the resistance.
  • Hold the handle at the center of the chest.

How to perform the movement

  1. Brace the trunk.
  2. Press the hands straight forward.
  3. Return without rotating.

Technique cues

  • Keep the hips and shoulders square.
  • Use a stable stance.

Interactive preview

Movement guide

Rest position preview for Band Pallof press

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