Strength

Weighted Band Pallof Punch

The Weighted Band Pallof Punch exercise targets your core and shoulders, enhancing stability and control. Ideal for developing core strength and improving balance and posture.

View all exercises

Weighted Band Pallof Punch instructions

Step-by-step instructions

1

Attach a resistance band to a secure wall mount or pole at about chest height.

2

Hold the other end, or if it has a handle, hold on to it, and then stand or kneel perpendicular to the location of the anchor point.

3

Extend your arms in front of you and hold the band with both hands, pulling the band until there is tension.

4

Brace your core and press your hands straight out from your chest while resisting the band's pull.

5

To return to the start, simply pull your hands back in, to a point about in line with your chest. Repeat for the programmed number of reps.

Attach a resistance band to a secure wall mount or pole at about chest height.

Hold the other end, or if it has a handle, hold on to it, and then stand or kneel perpendicular to the location of the anchor point.

Extend your arms in front of you and hold the band with both hands, pulling the band until there is tension.

Brace your core and press your hands straight out from your chest while resisting the band's pull.

To return to the start, simply pull your hands back in, to a point about in line with your chest. Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Dumbbell Bent Over Row

Dumbbell Bent Over Row targets your back, arms, and shoulders, building strength and stability. The exercise involves bending over and lifting dumbbells towards your torso, thereby engaging numerous upper body muscles.

Dumbbell Tate Press

The Dumbbell Tate Press targets triceps, fortifying arm strength and enhancing muscle definition. The exercise includes lying on a bench, holding dumbbells over your chest, and bending elbows to draw weights towards you.

Barbell Hang Snatch

The Barbell Hang Snatch is a strength-building exercise targeting various muscle groups. Improve coordination, power, and athletic performance. It involves lifting a barbell overhead and squatting under it in one fluid move.

Start your fitness journey today

Enjoying exercises like Weighted Band Pallof Punch, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer