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Exercise 3117 · REF 4LoWllp

Band Fixed Back Close Grip Pulldown exercise animation

Band Fixed Back Close Grip Pulldown

Category
Back
Equipment
Band
Target
Lats

This fixed-back close-grip pulldown setup locks the torso in place against a pad, removing the ability to lean back and turn the pull into a row. That isolates the lats and biceps more directly since cheating the range is much harder. It's worth using when you notice your standard pulldowns are turning into a swinging motion rather than a clean pull.

How to Do the Band Fixed Back Close Grip Pulldown

  1. Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
  2. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
  3. Grasp the band with a close grip, palms facing towards you.
  4. Keep your back straight and engage your core.
  5. Pull the band down towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  7. Slowly release the band back to the starting position, maintaining control throughout the movement.
  8. Repeat for the desired number of repetitions.

Muscles Worked

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

More Lats Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Band Fixed Back Close Grip Pulldown work?
The Band Fixed Back Close Grip Pulldown primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Band Fixed Back Close Grip Pulldown?
The Band Fixed Back Close Grip Pulldown is done with a band.
What's a good alternative to the Band Fixed Back Close Grip Pulldown?
If you don't have access to a band, the Archer Pull Up targets the same lats using body weight instead.