isolation · Rotation
Band Pallof Press
Band Pallof Press is an isolation rotation movement for obliques, using Tube Bands. It also works abs and core. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Obliques
- Equipment
- Tube Bands
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 45s
- Force
- static
How to do it
- 1Set up
Band anchored at chest height on a rack, stand side-on and step out.
- 2The cue that matters
Press out, hold three seconds, come back without twisting.
- 3Work it
3 sets of 12-20, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Obliques does most of the work. Abs and core take the rest.