Band Close-Grip Pulldown 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Close-Grip Pulldown is a resistance band exercise that primarily targets the lats while also engaging the biceps as a secondary muscle. It involves standing or sitting facing the anchor point, grasping the band with a close grip, and pulling it down towards the chest while keeping the elbows close to the body and squeezing the shoulder blades. The movement emphasizes controlled resistance, maintaining tension throughout the exercise, and focusing on proper form to maximize back muscle engagement and minimize strain.
How to Perform
Position yourself either standing or seated in front of the band anchor, holding the band with a close grip, hands positioned slightly narrower than shoulder width.
Pull the band down toward your upper chest, keeping your elbows tucked close to your torso while actively drawing your shoulder blades together.
Pause briefly at the bottom, concentrating on the contraction in your lats and upper back.
Gradually return the band to the starting position, maintaining control and tension in your muscles as you extend your arms fully.
Repeat the movement for the chosen number of repetitions, ensuring smooth and deliberate motion throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip the band with your hands close together, narrower than shoulder width, keeping a relaxed hold to prevent unnecessary wrist or forearm tension.
Pull the band down with slow, deliberate control, focusing on the contraction of your back muscles rather than using momentum or rapid movements.
Maintain an upright posture with your chest elevated and spine neutral, avoiding slouching, shoulder rounding, or leaning backward to reduce strain and ensure proper engagement.
Emphasize smooth, consistent motion throughout each repetition, keeping tension on the lats and supporting muscles.
How Not to Perform
Do not grip the band too tightly, as it can strain your wrists and forearms.
Avoid using momentum or jerking the band down; this reduces lat engagement and increases injury risk.
Do not flare your elbows outward; keep them close to your body to target the lats effectively.
Avoid rounding your back or leaning backward; maintain an upright, neutral spine.
Do not let the band snap back quickly; control the return to maintain tension on the muscles.
Avoid shrugging your shoulders during the movement; focus on drawing the shoulder blades together.
Do not let your chest collapse; keep it lifted to preserve proper posture and alignment.
Avoid incomplete range of motion; pull the band fully to your chest and extend your arms completely.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
