Band Fixed Back Close Grip Pulldown
Built around accommodating band tension, Band Fixed Back Close Grip Pulldown pairs well with a heavy row and builds muscle you built on purpose.
How to do Band Fixed Back Close Grip Pulldown
- Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
- Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
- Grasp the band with a close grip, palms facing towards you.
- Keep your back straight and engage your core.
- Pull the band down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- Slowly release the band back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Band Fixed Back Close Grip Pulldown Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Resist the snap-back instead of letting it pull you.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Move up a band thickness once the top feels light.
Common Band Fixed Back 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.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Band Fixed Back Close Grip Pulldown
Swap Band Fixed Back Close Grip Pulldown For
Band Fixed Back Close Grip Pulldown — Frequently Asked Questions
How do you do the Band Fixed Back Close Grip Pulldown?
Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent. Grasp the band with a close grip, palms facing towards you. 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 Fixed Back Close Grip Pulldown work?
The Band Fixed Back 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 Fixed Back Close Grip Pulldown should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 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 Fixed Back Close Grip Pulldown good for beginners?
Not usually. The Band Fixed Back Close Grip Pulldown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Fixed Back Close Grip Pulldown?
Try the Cable Pulldown, One Arm Against Wall or the Weighted Muscle Up (on Bar). Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
