band vertical pallof press
A waist exercise targeting the abs, performed with band.
How to do 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.
Muscles worked
Primary (target)
Secondary
Related exercises
Track band vertical pallof press in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →