Banded Back Close Grip Pulldown
Description
The banded back close grip pulldown is an at home alternative to the cable lat pulldown. A band anchored overhead loads the lats and biceps through a close grip pulling motion.
Muscle Group
Equipment Required
Banded Back Close Grip Pulldown Instructions
- Anchor a resistance band overhead like a pull up bar or door anchor.
- Grip the band with both hands close together using a neutral or pronated grip.
- Kneel or stand to create tension on the band.
- Brace the core and keep the chest tall.
- Pull the band down to your chest by driving the elbows down.
- Squeeze the lats hard at the bottom of the pull.
- Slowly release the band back overhead with full arm extension.
- Repeat for the desired number of repetitions.
Banded Back Close Grip Pulldown Form & Visual
Banded Back Close Grip Pulldown Benefits
- Builds lat strength with bands at home.
- Close grip emphasizes the lower lats.
- Constant band tension keeps tension on the muscle.
- Travel friendly with portable bands.
- Trains pulling motion without a cable machine.
- Joint friendly resistance.
Banded Back Close Grip Pulldown Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius
Banded Back Close Grip Pulldown Variations & Alternatives
- Cable Close Grip Pulldown
- Lat Pulldown
- Pull Up
- Banded Lat Pulldown
