TETSUBand Close-Grip Pulldown
The Band Close-Grip Pulldown is a band exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Band Close-Grip Pulldown
- Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
- Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
- Step back to create tension in the band, keeping your feet hip-width apart.
- Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Close-Grip Pulldown work?
The Band Close-Grip Pulldown primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Band Close-Grip Pulldown?
You need a band to perform the Band Close-Grip Pulldown.
How many sets and reps of the Band Close-Grip Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Close-Grip Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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