Core · Resistance Band
Resistance Band Pallof Press
How to do the resistance band pallof press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Anti-Rotation
- Mechanic
- Accessory
How to do it
Attach band to a fixed point at waist height. Stand sideways to anchor, holding band at chest. Press hands forward, resisting rotation. Hold, then slowly return.
- 1Stand sideways to the anchor and press the band straight out from your chest; you should feel your obliques resisting rotation
- 2Keep your feet planted and hips facing forward as you extend your arms
- 3Bring the band back to your chest slowly, maintaining tension and core engagement
Common mistakes
- Don't twist your torso or let your shoulders rotate toward the band
- Avoid locking your elbows completely; maintain a slight bend
- Don't lean or shift your weight, stay balanced and upright
Muscles worked
The resistance band pallof press mainly works the obliques, upper abs, and lower abs, with the glutes assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- GlutesSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the resistance band pallof press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the rollout
- How to do the baseball
Last reviewed April 2026.