Skip to content

Banded Pallof Press


Banded Pallof Press
Table Of Contents

Exercise Description

Main Target Muscles


Force Type


Workout Type

Strength Training

Gym Gear


Fitness Level




Target Muscle: Abs

Banded Pallof Press Overview

The banded Pallof press is a great exercise for strengthening the core muscles and stabilizing the spine. It can be done with a variety of equipment, including a resistance band, cable machine, or TRX system. The exercise works the muscles of the abdomen, hips, and lower back.

It also helps to strengthen the stabilizing muscles of the shoulder girdle. The banded Pallof press is a great exercise for athletes who need to develop core strength and stability, such as tennis players, golfers, and baseball players. It is also an excellent exercise for people who have lower back pain or other injuries that limit their ability to perform other exercises.

How to Do It

  • Attach the band to an anchor point at chest level.
  • Grab the opposite ends of the band in both hands and step away from the anchor point, facing your back towards it.
  • Stand sideways and slowly extend the band in front of your body.
  • Hold for a second, then slowly bring it back to your chest.
  • Repeat for the desired number of reps.

Banded Palloff Press Tips:

  • Keep your motion slow and controlled.
  • Do not allow your body to twist towards the anchor point.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • 10 Simple Yet Best Habits to Help You Get Leaner in 2023

    Here is a famous proverb "A healthy body has a healthy mind." Now the question is whether a lean body comes in the...

  • 6 Expert-Recommend Ways to Think Positive & Embrace Self-Love in 2023

    It's no secret that thoughts and feelings of negativity and self-loathing plague many of us. It can be easy to fal...

  • 10 High-Protein Snacks That are Perfect for New Year's Resolutions
  • 10 Best Foods to Boost Your Daily Protein Intake in 2023

    If you're looking for the best way to boost your daily protein intake in 2023, you've come to the right place! Pro...

  • Beef Up Your Bench Press - 10x3 Workout Program
  • How to Strengthen Your Shoulders and Get the Muscles You Want

    One of the primary goals for a gym enthusiast is getting broader shoulders. It doesn't only enhance the overall ap...

  • 8 Fast Bodyweight Exercises for Weight Loss
  • Ice Cold Baths for Quick Fat Burn — Fact or Myth?

    History tells us that people from different cultures worldwide have been using ice-cold baths for various health b...

  • New Research Reveals a Startling Correlation Between Sleeping Pill Use & Heightened Risk of Developing Dementia
  • Do You Live in a 'Food Swamp'?
  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Only in the DMoose App.

    Get exclusive access, member rewards, and more.