Banded Pallof Press

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Set the cable pulley or resistance band at chest height. Stand perpendicular (sideways) to the anchor point.
Create Tension: Grip the handle with both hands and step away from the anchor point until you feel a sideways pull. Hold the handle tight against the center of your chest.
Establish Your Base: Place your feet shoulder-width apart with a slight bend in your knees. Squeeze your glutes and brace your core as if you are expecting a punch.
The Press: Slowly exhale and press your arms straight out in front of your chest until they are fully extended.
The Hold: Pause for 2 seconds at full extension. The farther your hands are from your body, the harder the band will try to pull and twist you back; do not let your torso rotate.
Return: Inhale and slowly bring your hands back to your chest with complete control. Complete your repetitions, then turn around to face the opposite direction to train the other side.

Nothing should rotate. The band is trying to twist you and the whole point is that it fails.
Step further from the anchor to make it harder rather than reaching for a heavier band.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.