Abs exercise · band
Band Vertical Pallof Press
The band vertical pallof press is a band exercise that targets the abs, with the obliques and glutes assisting.
How to do the band vertical pallof press
- Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
- Hold the band with both hands and step away from the anchor point, creating tension in the band.
- Position yourself perpendicular to the anchor point, with your side facing the band.
- Extend your arms straight out in front of you, keeping your hands at chest height.
- Engage your core and press the band away from your chest, fully extending your arms.
- Hold the position for a few seconds, then slowly bring the band back towards your chest.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The obliques and glutes work as secondary muscles. See all ab exercises or every resistance band exercise.
