Exercise of the Week: Band Anti-Rotational Press, aka Pallof Press

 In Mobility & Movement Blog

Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

The Banded Anti-Rotational Press or Pallof Press will work the following muscles: Internal and External Obliques, Rectus Abdominus, Transverse Abdominus. While the Anti-Rotational press is primarily a core exercise, it will also engage the Pectoralis Major (Chest), Anterior Deltoid (Shoulder), Glutes, and Tensor Fascia Latea.

Performing the Band Anti-Rotational Press

  • Attach a band to a stable, unmovable object at about chest height.
  • Hold on to the band and walk away from the anchor point until you reach your desired intensity.
  • Hold the handle of the band with both hands at about chest level or slightly below and in line with your sternum.
  • Place your feet hip-width apart or a little closer.
  • Brace your core and “root” your feet into the floor with a soft bend into your knees.
  • Slowly extend your arms straight out away from your chest, resisting the rotational pull of the band.
  • Hold the extended arm position for 5 seconds and slowly bring the hands back to the chest.
  • Repeat this movement for 5-15 repetitions and then turn around and repeat on the other side.

Muscles Worked



While the Banded Anti-Rotational Press or Pallof Press is a safe exercise, if performed too intensely, it can put strain into your lower back. If you experience any lower back discomfort, please either step closer to the anchor point, or use a less intense or thick band. Also, if you cannot keep the band in line with your sternum as you extend the arms away from the chest, you may want to make it easier.


  • Don’t perform the Banded Anti-Rotational Press if you experience any pain in your lower back.
  • Don’t perform the exercise if you experience sharp pain in your shoulder or hip.

Alternative Exercise

Side Plank with Hip Abduction

  • Lie on your side with your elbow under your shoulder and your knees bent at 90 degrees at the hip and knee.
  • Drive the elbow and bottom knee into the floor and lift up into a plank, driving the hips forward while at the same
    time lifting the top leg up to engage the outer thigh of the top leg.
  • Hold this position for a 3-5 count and then lower down.
  • Remember to drive the hips back as you lower down.
  • Repeat for 10 repetitions on each side.