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Band Close-Grip Pulldown

The band close-grip pulldown animation is performed seated beneath a high band anchor. The hands stay close together as the band is pulled down and returned. It does not show standing and stepping backward from the anchor.

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Category

Back

Equipment

Band

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Close-Grip Pulldown

1. Check the band and high anchor, following the equipment maker's attachment instructions.
2. Sit on stable support beneath the anchor and take the close hand position shown.
3. Begin with the arms raised only as far as is comfortable and the band under control.
4. Bend the elbows to draw the hands downward in front of the upper body without jerking the torso backward.
5. Return the arms upward smoothly while keeping the seat, grip and anchor secure.

Match the anchor and support

Use a comfortable grip suitable for the band and attachment. The illustration does not establish a required palm orientation or certify the anchor.

Technique & Form Tips

A high anchor supplies band resistance while the seat supports the lower body. A standing band row uses a different body position and line of pull.

Common Mistakes to Avoid

• Following standing-row setup: Use the seated high-anchor arrangement shown rather than stepping backward into a different exercise.
• Unsecured band or anchor: Stop if the band slips or the anchor moves; do not use damaged bands.

How to Breathe During This Exercise

Breathe out during the pull and in during the controlled return.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Close-Grip Pulldown mainly targets your Lats, with your Biceps helping support the movement, along with your 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.

Bench Pull-Ups Body Weight · Lats Cable Bar Lateral Pulldown Cable · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Band Close-Grip Pulldown work?

The Band Close-Grip Pulldown mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Band Close-Grip Pulldown with A resistance band, a secure rated high anchor and a stable seat. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Close-Grip Pulldown?

One mistake to watch for is following standing-row setup: Use the seated high-anchor arrangement shown rather than stepping backward into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Close-Grip Pulldown?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

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

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.