Band close grip pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Band
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Levator Scapulae, Trapezius Lower Fibers, Deltoids, Trapezius, Brachioradialis, Teres Major, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Close grip band pulldown
Visualised Target Muscle Groups
Front
Back
How to: Band close grip pulldown
- Secure the band at a high point above your head.
- Stand or sit while holding the band with both hands close together.
- Pull the band down towards your chest while keeping your elbows close to your sides.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return to the starting position and repeat.
Common Mistakes
- Using momentum instead of controlled movements.
- Letting the elbows flare out excessively during the pull.
- Not fully extending the arms back up.
Modifications
- Use a lighter band for reduced resistance.
- Perform the exercise seated if stability is an issue.
Tips
- Engage your core for stability during the exercise.
- Ensure that the band is secured both at the top and your hands for safety.
- Maintain a smooth and controlled motion throughout the pulldown.
Band close grip pulldown Alternatives
Tags
back
strength
latissimus dorsi
resistance band
upper body
pulldown
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