Exercise guide · Beginner · Compound

Band Vertical Pallof Press: How to Do It & Muscles Worked

The band vertical Pallof press is an anti-rotation core exercise that targets the abs and also engages the obliques and glutes. It is performed by pressing a resistance band away from the chest while resisting rotational forces, helping to build core stability and strength.

Primary muscles
Abs
Secondary muscles
Glutes , Obliques
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band vertical pallof press
Front view: muscles worked by the band vertical pallof press. Primary: abs. Secondary: glutes and obliques.
Back view: muscles worked by the band vertical pallof press. Primary: abs. Secondary: glutes and obliques.
Primary Secondary

How to do the band vertical pallof press

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

Sets, reps and programming

Suggested sets, reps and rest for the band vertical pallof press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Vertical Pallof Press alternatives

More exercises that train the abs as their main target:

More abs exercises

See the best ab exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.