Band Close Grip Pulldown

Band Close Grip Pulldown


This exercise involves using a cable machine with a close grip handle to perform a pulldown movement, targeting the back muscles, particularly the lats. Resistance is provided by a band attached to the machine.

Muscle Group

Equipment Required

Band Close Grip Pulldown Instructions

  1. Adjust the weight on the pulldown machine to a comfortable level.
  2. Attach a resistance band to the machine, making sure it is securely fastened.
  3. Stand facing the machine and grasp the handles with an underhand grip, with your hands shoulder-width apart.
  4. Engage your core and keep your back straight as you pull the handles down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the handles back up to the starting position.
  6. Repeat for the desired number of reps.

Band Close Grip Pulldown Form & Visual

Band Close Grip Pulldown

Band Close Grip Pulldown Benefits

  • Targets the upper back muscles, specifically the latissimus dorsi
  • Improves posture and spinal alignment
  • Increases grip strength
  • Can be modified for different fitness levels by adjusting the resistance band or weight used
  • Engages the biceps and forearms as secondary muscles

Band Close Grip Pulldown Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Band Close Grip Pulldown Variations & Alternatives

  • Wide grip pulldown
  • Reverse grip pulldown
  • Assisted pull-up machine
  • Chin-up
  • One-arm dumbbell row