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Lats · Band · Beginner

How to do Band Close-grip Pulldown

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.

Band Close-grip Pulldown demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Band
Level
Beginner
Category
Back

How to do Band Close-grip Pulldown, step by step

  1. Attach the band to a high anchor point, such as a pull-up 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.

Station taken, or training at home? Alternatives to Band Close-grip Pulldown →

Muscles worked

Band Close-grip Pulldown works your lats as the main mover, with help from your biceps and forearms.

Track Band Close-grip Pulldown in SPLYT

Band Close-grip Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →