How to do the Band Fixed Back Close Grip Pulldown
Band Fixed Back 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 Fixed Back Close Grip Pulldown demonstration · © GymiaFit
Band Fixed Back Close Grip Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Fixed Back Close Grip Pulldown step by step
- 1Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
- 2Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
- 3Grasp the band with a close grip, palms facing towards you.
- 4Keep your back straight and engage your core.
- 5Pull the band down towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- 7Slowly release the band back to the starting position, maintaining control throughout the movement.
- 8Repeat for the desired number of repetitions.
Band Fixed Back Close Grip Pulldown — questions
What muscles does the Band Fixed Back Close Grip Pulldown work?
The Band Fixed Back Close Grip Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Band Fixed Back 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 Fixed Back 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 Fixed Back Close Grip Pulldown?
Band Assisted Pull-up, Band 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 Fixed Back 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.