How to do the Band Close-grip Pulldown
Band Close-grip Pulldown is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Band Close-grip Pulldown demonstration · © GymiaFit
Band Close-grip Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Close-grip Pulldown step by step
- 1Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
- 2Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
- 3Step back to create tension in the band, keeping your feet hip-width apart.
- 4Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
- 6Repeat for the desired number of repetitions.
Band Close-grip Pulldown — questions
What muscles does the Band Close-grip Pulldown work?
The Band Close-grip Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Band Close-grip Pulldown?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Close-grip Pulldown suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Close-grip Pulldown?
Band Assisted Pull-up, Band Fixed Back Close Grip Pulldown, Band Fixed Back Underhand Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Close-grip Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.