Exercise 0974 · REF DptumMx

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Band Close-Grip Pulldown

Category

Back

Equipment

Band

Target

Lats

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The band close-grip pulldown mimics a cable pulldown's narrow-grip lat pull using resistance bands, making it one of the more accessible substitutes for a lat pulldown machine when you're training away from a gym. The narrower grip shifts more emphasis onto the lower lats and biceps compared to a wide grip. Anchor the band high and pull the elbows down and back rather than just bending the arms.

How to Do the Band Close-Grip Pulldown

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

Muscles Worked

The Band Close-Grip Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats Band Underhand Pulldown Band · Lats

Equipment Alternatives

Don't have band? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Band Close-Grip Pulldown work?

The Band Close-Grip Pulldown primarily targets the lats, with the biceps and forearms assisting.

What equipment do I need for the Band Close-Grip Pulldown?

The Band Close-Grip Pulldown is done with a band.

What's a good alternative to the Band Close-Grip Pulldown?

If you don't have access to a band, the Archer Pull Up targets the same lats using body weight instead.