Band Pallof Press
Muscles worked: Abs.
How to do it
- Anchor a band at chest height and stand side-on to it.
- Take the band in both hands at your sternum and step out for tension.
- Set your feet shoulder-width and brace your midsection.
- Press your hands straight out in front of your chest.
- Resist the band's pull to twist you, then return. Do both sides.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Anchor at chest height to the side
- Press straight out, resist the twist
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Front Lever - back, abs
- Human Flag - abs
- Dragon Flag - abs
- Cable Crunch - abs
Track the band pallof press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.