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All exercises

Band close-grip pulldown

Beginner

Band close-grip pulldown is a compound resistance band exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
  2. 2Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
  3. 3Step back to create tension in the band, keeping your feet hip-width apart.
  4. 4Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
  5. 5Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Cable pulldownCable
  • Cable underhand pulldownCable
  • Cable lateral pulldown with v-barCable
  • Cable lateral pulldown (with rope attachment)Cable
  • Band fixed back close grip pulldownResistance band
  • Close grip chin-upBodyweight

Harder variations

  • Cable one arm pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
  • Cable cross-over lateral pulldownCable
Logged today · 2 min restBand close-grip pulldown

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More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine