Exercise guide
Band Close Grip Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Band Close Grip Pulldown is a vertical pulling movement that targets the lats and biceps while engaging the traps and rear deltoids for improved upper back thickness. The narrow grip allows for a greater range of motion and emphasizes the lower portion of the latissimus dorsi.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a high, sturdy anchor point.
- Grasp the band with both hands close together using a neutral grip (palms facing each other).
- Kneel on the floor or sit on a step/bench so your arms are fully extended and the band is under tension.
- Maintain a slight lean back (about 10-15 degrees) and engage your core.
How to do it
- Exhale as you pull the band down toward your upper chest by driving your elbows down toward your ribs.
- Squeeze your shoulder blades together and down at the bottom of the movement.
- Inhale as you slowly control the band back to the starting position over a 2-3 second count.
- Allow your shoulder blades to reach upward at the top for a full stretch.
Form checklist
- Keep your chest lifted throughout the entire movement.
- Avoid rounding your shoulders forward or shrugging toward your ears.
- Ensure your elbows lead the movement rather than pulling solely with your hands.
- Maintain a stable torso without using momentum to jerk the band down.
Pro tips
- Imagine trying to touch your elbows together behind your back to maximize trap and lat contraction.
- Focus on the mind-muscle connection by initiating the pull from your lats rather than your biceps.
Make it harder
- Choke up higher on the band to increase the starting tension.
- Perform the movement with a 3-second pause at the bottom of each repetition.
Frequently asked
- What muscles does the band close grip pulldown work?
- The band close grip pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the band close grip pulldown?
- The band close grip pulldown uses resistance band.
- Is the band close grip pulldown good for beginners?
- Yes. The band close grip pulldown is a beginner-friendly movement and a strong foundation to build on.