Pallof Press


  1. Palloff square 1
    Attach a band to a sturdy object at chest level (or use a D-handle on a cable station). Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest.
  2. Pallof Press
    Press the band out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso. That’s one rep.