Pallof Press: How-to, Tips & More
The Pallof Press is a beginner isolation exercise for your obliques. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Pallof Press
- Anchor a band at chest height and stand side on to it, holding the band at your chest.
- Brace your core and press the band straight out in front of you.
- Hold for a second without letting your body twist toward the anchor.
- Bring it back to your chest and switch sides after the set.
Pallof Press tips
- Step further from the anchor to make it harder.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Pallof Press alternatives
Cable Rotation
Obliques
Cable Woodchopper
Obliques
Dumbbell Side Bend
Obliques
Hanging Oblique Knee Raise
Obliques
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Heel Touches
Bodyweight
Kettlebell Windmill
Kettlebells
Landmine Rotation
Barbell
Oblique Crunch
Bodyweight
Russian Twist
Bodyweight
Frequently asked questions
What muscles does the Pallof Press work?
The Pallof Press mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Pallof Press good for beginners?
Yes. The Pallof Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Pallof Press?
You need resistance band.
Add Pallof Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon