How to Do Band Palloff Press

Band Palloff Press is a core exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Palloff Press

  1. 01Stand perpendicular to a band anchor point with feet shoulder-width apart, holding the band with both hands at chest height.
  2. 02Step away from the anchor until there is significant tension trying to pull the torso sideways.
  3. 03Exhale and press the band directly forward until the arms are fully extended.
  4. 04Hold the extended position for two seconds, resisting the pull of the band.
  5. 05Draw the hands back to the center of the chest slowly without letting the band snap back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Palloff Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the torso rotates toward the anchor point, pull the shoulder blades down and back to engage the lats against the band tension.

Same coaching engine used inside the A90 app

05 / FAQ

Band Palloff Press questions

What muscles does Band Palloff Press work?

Band Palloff Press is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Band Palloff Press correctly?

Stand perpendicular to a band anchor point with feet shoulder-width apart, holding the band with both hands at chest height. Step away from the anchor until there is significant tension trying to pull the torso sideways. Exhale and press the band directly forward until the arms are fully extended. Hold the extended position for two seconds, resisting the pull of the band. Draw the hands back to the center of the chest slowly without letting the band snap back.

What is the A90 coach tip for Band Palloff Press?

If the torso rotates toward the anchor point, pull the shoulder blades down and back to engage the lats against the band tension.

Is Band Palloff Press suitable for beginners?

Band Palloff Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Palloff Press?

Band Palloff Press uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band palloff press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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