Back Exercise · Band

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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. Secure the band to a high anchor point, such as a pull-up bar or sturdy beam.
2. Face the anchor point and grip the band underhand, hands shoulder-width apart.
3. Step backward to create tension in the band, with your feet hip-width apart.
4. Brace your core, keep your back straight, and pull the band down toward your chest, squeezing your shoulder blades together.
5. Pause briefly at the bottom, then slowly let the band return to the starting position.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

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.