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