Resistance Band Horizontal Pallof Press

Muscles worked

Setup

1. Anchor a resistance band to a power rack at chest height.
2. Stand perpendicular to the anchor point with feet shoulder-width apart and a slight bend in the knees.
3. Grasp the band with both hands, interlacing your fingers, and pull it to the center of your chest.
4. Step laterally away from the rack until the band is taut and creating a noticeable pull toward the anchor.

How to do it

1. Exhale and press the band straight out in front of your sternum until your arms are fully extended.
2. Hold the extended position for 2 seconds, focusing on keeping your shoulders and hips perfectly square.
3. Inhale as you slowly return the band to your chest, maintaining a controlled 3-second tempo.
4. Complete the desired repetitions on one side, then turn 180 degrees to repeat the process for the opposite side.

Form checklist

• Keep your hips and shoulders square to the front; do not let the band rotate your torso.
• Maintain an athletic stance with your weight centered, avoiding leaning toward or away from the rack.
• Keep your core braced as if preparing for a punch and keep your ribs tucked.
• Ensure your shoulders remain pulled down and away from your ears throughout the movement.

Pro tips

• The exercise is most difficult when your arms are fully extended; focus on maximum core tension at this peak contraction point.
• Squeeze your glutes hard to lock your pelvis in place, which prevents the hips from compensating for a weak core.

Make it harder

• Narrow your stance to a 'tandem' (heel-to-toe) position to reduce your base of support and increase the stability challenge.
• Perform the movement from a half-kneeling position (inside knee down) to isolate the core and remove leg assistance.

Frequently asked

What muscles does the resistance band horizontal pallof press work?

The resistance band horizontal pallof press primarily targets the abs, obliques, and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the resistance band horizontal pallof press?

The resistance band horizontal pallof press uses resistance band.

Is the resistance band horizontal pallof press good for beginners?

Yes. The resistance band horizontal pallof press is a beginner-friendly movement and a strong foundation to build on.

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