Band Horizontal Pallof Press

Setup

1. 01Anchor a band at chest height to a rack upright.
2. 02Stand side-on to the anchor and hold the band with both hands at the sternum.
3. 03Step away until the band has clear tension at arms-in.
4. 04Set feet shoulder width, soften the knees, and brace the trunk.

Execution

1. 01Press the hands straight out from the chest until the elbows are extended.
2. 02Hold the extended position while the band tries to rotate you toward the anchor.
3. 03Pull the hands back to the sternum under control.
4. 04Complete all reps, then turn around and repeat on the other side.

Checkpoints

• -Shoulders and hips stay square to the front the entire set.
• -Hands travel in a straight line from sternum to full reach.
• -Ribs stay stacked over the pelvis without side-bending.
• -Tension in the band never yanks the arms sideways.

Common mistakes

• -Standing too close so the band gives no real resistance.
• -Letting the torso rotate toward the anchor at full reach.
• -Shrugging the shoulders as the arms extend.
• -Rushing reps instead of owning the pressed-out hold.