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All exercises

Band fixed back close grip pulldown

Beginner

Band fixed back 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 fixed point above you, such as a pull-up bar or sturdy beam.
  2. 2Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
  3. 3Grasp the band with a close grip, palms facing towards you.
  4. 4Keep your back straight and engage your core.
  5. 5Pull the band down towards your chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  7. 7Slowly release the band back to the starting position, maintaining control throughout the movement.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Cable pulldownCable
  • Cable underhand pulldownCable
  • Reverse grip machine lat pulldownMachine
  • Band close-grip pulldownResistance band
  • Band underhand pulldownResistance band
  • Bench pull-upsBodyweight

Harder variations

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

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