Description

The band close-grip pulldown is a strength training exercise that targets the upper back and biceps.

Starting Position

Start by attaching a resistance band to an overhead anchor. Grab the band with a close grip, palms facing you, and sit down with knees bent.

Technical Execution

Pull the band down towards your chest by engaging the lats and biceps. Pause briefly at the bottom of the movement before slowly returning to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arms at the top and bringing the band down towards the chest with control.

Variations

You can vary the grip width or use different resistance bands to target the muscles from different angles.

Common Mistakes

Common mistakes include using momentum to pull the band, rounding the back, and not fully extending the arms at the top of the movement.

Practical Advice

Focus on engaging the back muscles throughout the movement and control the band's resistance to maintain proper form.

Additional Notes

It's important to choose a resistance band that provides enough challenge without compromising form.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

lats

Secondary Muscles