Band Close Grip Pulldown
Description
The band close-grip pulldown is a lat pulldown variation using a resistance band with a narrow, close grip. The close grip shifts more emphasis to the biceps and lower lats compared to a wide grip. It is an effective at-home pulling exercise.
Muscle Group
Equipment Required
Band Close Grip Pulldown Instructions
- Anchor a resistance band at a high point overhead.
- Kneel or stand facing the anchor. Grip the band with both hands close together (6 to 12 inches apart).
- Start with arms extended overhead.
- Pull the band down toward your upper chest by driving your elbows down and back.
- Squeeze your lats and biceps at the bottom.
- Slowly extend back overhead under control.
- Keep your torso upright throughout.
- Use a thicker band for more resistance.
Band Close Grip Pulldown Form & Visual
Band Close Grip Pulldown Benefits
- Close grip emphasizes biceps and lower lats
- Mimics close-grip lat pulldown at home
- Highly portable
- Easy to scale by band thickness
- Builds pulling strength
- Useful when no cable machine is available
Band Close Grip Pulldown Muscles Worked
- Latissimus dorsi (lower fibers)
- Biceps brachii (increased)
- Brachialis
- Trapezius (lower)
- Rhomboids
Band Close Grip Pulldown Variations & Alternatives
- Band Kneeling Pulldown (wide)
- Cable Close-Grip Lat Pulldown
- Chin-Up
- Band Straight-Arm Pulldown
- Band Neutral-Grip Pulldown
