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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.

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