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All exercises

Band vertical pallof press

Beginner

Band vertical pallof press is a compound resistance band exercise for the abs, also working the obliques and glutes.

What it works

Primary muscle

Abs

Also works

ObliquesGlutes

Equipment
Resistance band
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
  2. 2Hold the band with both hands and step away from the anchor point, creating tension in the band.
  3. 3Position yourself perpendicular to the anchor point, with your side facing the band.
  4. 4Extend your arms straight out in front of you, keeping your hands at chest height.
  5. 5Engage your core and press the band away from your chest, fully extending your arms.
  6. 6Hold the position for a few seconds, then slowly bring the band back towards your chest.
  7. 7Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Band horizontal pallof pressResistance band
  • Resistance band horizontal pallof pressResistance band
  • Barbell leg twist pressBarbell
  • Kettlebell bent pressKettlebell

Harder variations

  • Kettlebell bent pressKettlebell
  • Barbell press sit-upBarbell
  • Barbell leg twist pressBarbell
Logged today · 2 min restBand vertical pallof press

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