SPLYT · Workouts · Routines · Exercises · Tools
Lats · Band · Beginner

How to do 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.

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

How to do Band Fixed Back Close Grip Pulldown, step by step

  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.

Muscles worked

Band Fixed Back Close Grip Pulldown works your lats as the main mover, with help from your biceps and forearms.

Track Band Fixed Back Close Grip Pulldown in SPLYT

Band Fixed Back 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.

Get SPLYT on the App Store

More lat exercises

All 91 lat exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →