Band close-grip pulldown

Band close-grip pulldown

The Band close-grip pulldown is a fantastic exercise that targets the muscles in your upper back, particularly the latissimus dorsi (or lats) and the rhomboids. This exercise is commonly performed using a resistance band attached to an overhead anchor point. It is an excellent alternative to the traditional cable pulldown machine found in gyms. By gripping the resistance band with your hands positioned close together, you engage different muscles than with a wider grip. The close grip primarily targets the inner part of your back, helping to develop a strong and well-rounded upper body. This exercise also activates the biceps and forearms, providing an additional toning benefit. One of the key advantages of the Band close-grip pulldown is its versatility. Since it utilizes resistance bands, it can easily be performed at home or while traveling, making it a convenient option for those who prefer working out in the comfort of their own space. The resistance band also provides progressive overload, allowing you to adjust the intensity by using a band with more or less resistance. Incorporating the Band close-grip pulldown into your workout routine can help improve your posture, strengthen your back, and enhance overall upper body strength. Just remember to maintain proper form throughout the movement and perform the exercise with controlled and deliberate movements for optimal results.


  • Sit on a bench facing the cable machine with your knees bent and feet flat on the floor.
  • Attach a resistance band to the cable machine, making sure it's securely hooked.
  • Grasp the resistance band with a close grip, with your palms facing down and hands shoulder-width apart.
  • Sit up tall and engage your core to maintain proper posture throughout the exercise.
  • Pull the resistance band down towards your chest, focusing on squeezing your shoulder blades together.
  • Pause for a brief moment at the bottom of the movement, ensuring your elbows are fully flexed and your forearms are parallel to the floor.
  • Slowly release the resistance band, allowing it to return to the starting position with control.
  • Repeat for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise, exhaling as you pull the band down and inhaling as you release it.
  • To increase the intensity of the exercise, you can use a heavier resistance band or attach multiple bands to the cable machine.

Tips & Tricks

  • Focus on keeping your back straight throughout the movement
  • Engage your core and squeeze your shoulder blades together at the bottom of the movement
  • Control the descent of the band, resisting the urge to release tension too quickly
  • Vary your grip width to target different muscles in your back
  • Gradually increase the resistance of the band as your strength improves
  • Ensure that your elbows stay close to your sides during the entire exercise
  • Include this exercise in a well-rounded back workout routine
  • Avoid leaning back excessively or using momentum to complete the movement
  • Breathe in as you pull the band down and exhale as you release the tension
  • Seek guidance from a fitness professional if you are unsure about proper form


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