TETSUBand Vertical Pallof Press
The Band Vertical Pallof Press is a band exercise for the core that primarily targets the abs, with the obliques and glutes assisting. Follow the 7 steps below for correct form, with an animated demonstration.
abswaist
obliquesglutes
band
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.
Common questions
What muscles does the Band Vertical Pallof Press work?
The Band Vertical Pallof Press primarily targets the abs. The obliques and glutes work as supporting muscles.
What equipment do I need for the Band Vertical Pallof Press?
You need a band to perform the Band Vertical Pallof Press.
How many sets and reps of the Band Vertical Pallof Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Band Vertical Pallof Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your core volume climb, and let AI plan your week. Scan the code or grab the app — free to start.