Band Close-grip Pulldown
Also known as: close-grip band pulldown
Band Close-grip Pulldown is ready for real load and honest reps and pairs well with a heavy row.
How to do Band Close-grip Pulldown
- Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
- Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
- Step back to create tension in the band, keeping your feet hip-width apart.
- Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
- Repeat for the desired number of repetitions.
Band Close-grip Pulldown Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Resist the snap-back instead of letting it pull you.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Step further from the anchor to raise tension.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Move up a band thickness once the top feels light.
Common Band Close-grip Pulldown Mistakes
Standing so close that tension disappears at the start
Step back until the band is already taut in the starting position.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Band Close-grip Pulldown
Swap Band Close-grip Pulldown For
Band Close-grip Pulldown — Frequently Asked Questions
How do you do the Band Close-grip Pulldown?
Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. Step back to create tension in the band, keeping your feet hip-width apart. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Close-grip Pulldown work?
The Band Close-grip Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a resistance band.
How many sets and reps of the Band Close-grip Pulldown should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Close-grip Pulldown good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Band Close-grip Pulldown?
Try the L-pull-up, Lever Front Pulldown or the Exercise Ball Alternating Arm Ups. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Close-grip Pulldown the same as the close-grip band pulldown?
Yes. The Band Close-grip Pulldown is also commonly called the close-grip band pulldown. Different gyms and training programs label it differently, but "close-grip band pulldown" refer to this same movement.
