Target Muscle

    Lats

    Equipment

    Resistance Band

    Difficulty

    Beginner

    Category

    Strength

    BackResistance Band

    Band Fixed Back Close Grip Pulldown

    The band fixed back close grip pulldown is an exercise targeting the latissimus dorsi (lats) using a resistance band anchored above the user. It mimics the traditional cable pulldown but uses a band for resistance, making it accessible and effective for building back strength.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Attach the band to a fixed point above you, such as a pullup bar or sturdy beam.

    2. 2

      Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.

    3. 3

      Grasp the band with a close grip, palms facing towards you.

    4. 4

      Keep your back straight and engage your core.

    5. 5

      Pull the band down towards your chest, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the bottom of the movement, feeling the contraction in your lats.

    7. 7

      Slowly release the band back to the starting position, maintaining control throughout the movement.

    8. 8

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Lats Exercises

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