How to do a Supine Pallof Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Supine Pallof Press
Workouts with Supine Pallof Press
Target muscles worked
Instructions for Proper Form
Supine Pallof Press is an anti-rotation core exercise performed lying on your back. This variation targets your core muscles while minimizing strain on your lower back. By using a cable machine, you can maintain consistent tension throughout the press, making it an excellent choice for developing core stability and strength, especially for those looking to reduce lower back involvement.
- Attach the loop band to a stable anchor point that’s about a forearm’s length from the floor.
- Lie down next to the anchored loop band so that it’s in line with your shoulders
- Grasp the band in the hand that’s closer to the anchor point.
- Secure the loop band between both of your hands and bring the band to the center of your chest.
- Move away from the anchor point until there is tension on the band.
- Slowly extend your arms straight up—you should feel the tension in your core increase as the band moves further away from you.
- Engage your core to resist being pulled to the side by the band.
- Hold this position for a moment at the end of the movement.
- Slowly return to the starting position.
- Switch sides and repeat.
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