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Obliques · Intermediate

Band Pallof Press with Rotation

Pallof press followed by controlled trunk rotation away from the anchor while the pelvis remains mostly forward.

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Band Pallof Press with Rotation demonstration

Exercise overview

Training details

ObliquesCore

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band at chest height and stand side-on while holding it against the sternum.
  2. 02Step away to create tension, brace your trunk, and press both hands straight forward.
  3. 03With the arms extended, rotate the rib cage away from the anchor through a controlled range while keeping the pelvis mostly forward.
  4. 04Rotate back to center slowly without allowing the band to accelerate the return.
  5. 05Bring the hands to the chest, complete the prescribed repetitions, and turn around to train the opposite direction.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionResistance Band Horizontal Pallof PressRelated variationPallof PressRelated variationResistance Band Wide-Stance Pallof PressRelated variationBand Lateral Walk Pallof PressRelated variationBand Horizontal Pallof Press with Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Standing Core RotationComparable substituteBand Split Stance Isometric Pallof PressComparable substituteCable Split Stance Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugComparable substituteCable Tall-Kneeling High-to-Low Anti-Rotation Chop

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