The band close grip pulldown is a resistance exercise targeting the latissimus dorsi (lats) using a resistance band anchored overhead. It mimics the motion of a cable pulldown but uses a band for resistance, making it accessible and effective for home workouts.
Also Works
BicepsForearms
How to Perform
1
Attach the band to a high anchor point, such as a pullup bar or sturdy beam.
2
Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
3
Step back to create tension in the band, keeping your feet hip-width apart.
4
Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
5
Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Pull the band down to your upper chest while keeping your elbows tight to your body.
•Lean back slightly and focus on driving the elbows down and behind you to maximally engage the lats.
•Control the release back to the top for a 2-3 second count to maintain tension.
Common Mistakes
•Pulling with the biceps instead of initiating the movement by depressing the shoulder blades.
•Leaning too far back, which turns it into a row rather than a pulldown.
•Using a band that is too light, making it impossible to get sufficient resistance for muscle growth.