Back to all exercisesOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Secure a resistance band low and slightly to one side, then stand side-on to the anchor with your feet about hip-width apart.
- 02Hold the band with both hands at the center of your chest and step away until there is light lateral tension.
- 03Brace with your ribs stacked over your pelvis and keep your chest and hips facing straight ahead.
- 04Press your hands vertically overhead without rotating, side-bending, leaning away, or arching your lower back.
- 05Pause briefly overhead, lower the band to your chest under control, complete the set, and repeat with the opposite side toward the anchor.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteCable Vertical Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugComparable substituteCable Split Stance Pallof Press
Comparable substituteBand Split Stance Isometric Pallof PressComparable substituteBand Horizontal Pallof Press with Squat
Comparable substituteBand Split Stance Isometric Pallof PressComparable substituteBand Horizontal Pallof Press with SquatUse this exercise in a plan