Band Fixed Back Close Grip Pulldown 101 Video Tutorial
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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 Fixed Back Close Grip Pulldown is a resistance band exercise primarily targeting the lats while engaging the biceps as secondary muscles. Performed by standing or sitting with feet shoulder-width apart, you grasp the band with a close grip and pull it down toward your chest, keeping elbows close to your sides and squeezing the shoulder blades together. This movement strengthens the upper back and arms, improves posture, and enhances pulling strength, while the controlled return of the band ensures continuous tension on the muscles throughout the exercise.
How to Perform
Position yourself standing or seated with feet aligned at shoulder width, facing the anchored resistance band.
Hold the band with both hands in a close grip, keeping your hands nearer than shoulder width.
Draw the band downward toward your torso, maintaining elbows tucked in and engaging your shoulder blades as you bring the band to chest level.
Gradually release the band back to the starting position, controlling the tension throughout the movement.
Repeat for the chosen number of repetitions, ensuring steady motion and full muscle engagement.
★ 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
Pull the band downward in a slow, steady manner, resisting any temptation to jerk or use momentum, to maximize muscle engagement and reduce the risk of strain.
Maintain tight core muscles throughout the exercise to support stability and involve the abdominal muscles.
Extend your arms completely at the top and bring your shoulder blades together at the bottom to ensure a complete range of motion for optimal muscle activation.
Do not overstretch the band beyond a safe limit to prevent excessive tension on muscles and joints.
How Not to Perform
Do not use momentum or jerk the band downward, as this shifts effort away from the lats and increases injury risk.
Avoid flaring your elbows outward; keep them close to your body to maintain focus on the target muscles.
Do not lean excessively backward or forward, which reduces effectiveness and stresses the lower back.
Avoid gripping the band too wide; a close grip ensures proper engagement of the lats and biceps.
Do not release the band abruptly; control the upward return to keep tension on the muscles.
Avoid rounding your shoulders or slouching, as this compromises posture and reduces muscle activation.
Do not neglect engaging your core, which can lead to instability and wasted energy.
Avoid partial repetitions; always move through a full range of motion to maximize results.
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.
