Band Fixed Back Close Grip Pulldown

Target muscle

Lats

Also works

Biceps, forearms

Equipment

Band

Body part

Back

How to do the band fixed back close grip pulldown

1. Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
2. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
3. Grasp the band with a close grip, palms facing towards you.
4. Keep your back straight and engage your core.
5. Pull the band down towards your chest, squeezing your shoulder blades together.
6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
7. Slowly release the band back to the starting position, maintaining control throughout the movement.
8. Repeat for the desired number of repetitions.

Sets and reps

Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.

Muscles worked

The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every resistance band exercise.