> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Pallof press
> Novice · Dynamic · Unilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 16 s |
## Technique
1. Attach a resistance band or cable at chest height to a sturdy structure.
2. Stand perpendicular to the anchor, grab the band or handle with both hands at chest level, with elbows bent.
3. Position yourself so that the resistance (band or cable) is under tension.
4. Brace your core and extend your arms straight out away from your body.
5. Hold briefly, then bring it back towards your chest.
## Form tips
* Keep your core tight throughout the movement to resist rotation or leaning.
* Control the band or cable—avoid rapid movements or letting it pull you.
* Keep your shoulders relaxed and down.
* Start with lighter resistance and gradually increase as you perfect the form.
**Logging:** Repetitions done on one side.
## Muscles
* External oblique
* Internal oblique
* Longissimus thoracis
* Iliocostalis
* Quadratus lumborum
* Spinalis thoracis
## Equipment
## Appears in
Beginner
Novice
Novice
Novice
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/pallof-press-e0dv). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
