Beginner
BAND HORIZONTAL PALLOF PRESS
Waist
Body Part
Abs
Target Muscle
Band
Equipment
Beginner
Difficulty
Target Muscles
Abs
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Attach the band to a sturdy anchor point at waist height.
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Step:2 Stand perpendicular to the anchor point with your feet shoulder-width apart.
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Step:3 Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
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Step:4 Bring your hands to your chest, keeping your elbows bent and close to your body.
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Step:5 Engage your core and maintain a stable stance.
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Step:6 Extend your arms straight out in front of you, pushing the band away from your body.
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Step:7 Hold the extended position for a few seconds, focusing on maintaining tension in your core.
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Step:8 Slowly bring your hands back to your chest, resisting the pull of the band.
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Step:9 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
